Enjoy The Benefit Of Fruit With The Advantage Of Science - Get The Benefits Of Fruit Year Round

As the more people are living more hectic and busy lifestyles, getting the recommended daily amount of fruit to getting more difficult. However, research indicates that the antioxidant benefits of fruit should be enjoyed every day of the year.

In fact, the USDA Food Guide Pyramid recommends five to nine daily servings of fruit and vegetables no matter what the season. Until recently, one remedy for those looking to enjoy the antioxidant benefits of fruit during the fall and winter months was to wait until the spring harvest. However, the wait is now over.

By the time you are finished with the article you will have the answer to solve this fruit dilemma. So what qualifies as a daily serving of fruit? Below is some information regarding daily servings of fruit and vegetables from the USDA:

o One medium-size fruit

o 1/2 cup raw, cooked, frozen or canned fruits (in 100% juice) or vegetables

o 3/4 cup (6 oz.) 100% fruit or vegetable juice

o 1/2 cup cooked, canned or frozen legumes (beans and peas)

o 1 cup raw, leafy vegetables

o 1/4 cup dried fruit

Source: USDA Food Pyramid Guide

So with fruit being seasonal or just plain hard to get sometimes, several options exist to achieve the 5 - 9 servings per day:

#1: Fruit Juices and Fruit Juice Concentrates: For example, tart cherry juice is fast becoming the first choice for those wanting to get a daily serving of fruit. Why tart cherry juice? The answer is simple, as people are living more active lifestyles, research indicates tart cherry juice can help maintain healthy joint* and soothe sore muscles*. One ounce of tart cherry juice concentrate mixed with 7 oz. of water will make one glass of 100% tart cherry juice. According to the USDA, one 6 oz. of 100% fruit juice counts towards a daily serving. So in addition to your morning orange juice, consider tart cherry juice concentrate.

#2: Dried Fruit: Dried cherries, dried blueberries, dried strawberries, organic dried cherries, raisins and organic dried blueberries are great way to get fruit into your diet everyday. For example, blueberries are a good source dietary fiber.

In fact, studies conducted by blueberry researcher Charles M. Mainland, Ph.D., professor of horticulture at North Carolina State University, show that dried blueberries actually pack an even bigger antioxidant punch than fresh blueberries. According to his research, dried blueberries offer four times greater antioxidant content than fresh blueberries. One source for dried blueberries is Traverse Bay Farms http://www.traversebayfarms.com. They will ship dried blueberries directly to your home or office.

If you are looking to add some dried fruit to your diet, Traverse Bay Farms has a number of fruits to choose from. According to the USDA, ¼ cup of dried fruit counts toward a daily serving.

#3: Frozen Fruit: You local grocery store usually has a huge selection of frozen fruit in the refrigeration section. Frozen fruit is a great to always have fruit in your diet.

#4: Super Fruit Supplements: While today's active and hectic lifestyles may inhibit the ability to fully enjoy fresh fruit, dried fruit or fruit juices on a daily basis, there is an excellent way of supplementing your daily intake of fruit antioxidants. An excellent solution is super fruit supplements. These are fruit-based supplements that start with whole fruit and encapsulate the vital phytochemicals of the underlying fruit.

An ideal source for super fruit supplements is Fruit Advantage http://www.fruitadvantage.com The company offers 5 proprietary fruit-based formulas, each offering the synergistic and natural health benefits of the underlying fruit for people who strive to enjoy a healthy lifestyle. Here is list of the super fruit capsules offered by Fruit Advantage:

Fruit Advantage Pomegranate, Fruit Advantage Wild Blueberry, Fruit Advantage Cranberry and Fruit Advantage Cherry Prime. Each formula is made using the skin and pulp of the underlying fruit, laboratory tested, has a certificate of analysis and tested for heavy metals.

Now you several different ways to incorporate fruit and the natural health benefits of fruit into your diet on a daily basis.

Tony Anderson is a entrepreneur and avid writer

A Combination of Exercise and Diet

When it comes to eating and fitness, we need to pay more attention to ourselves. We all want to be fit and lose weight; you can only achieve that on your own terms. One of the questions most asked is 'how can I lose my stomach or get abs?' perhaps you should know that it cannot be accomplished on just working out, it also takes proper diet. If you don't like the word diet perhaps you can modify your calorie intake. (A good calorie low- carbohydrate diet) exercise and cardiovascular are essential. (So forget about having rice and beans).

To gain weight one would intake more calories, less calories to maintain mass, this makes perfect sense since you need to eat more to gain. (A round about figure estimated 10 calories per pound of lean weight.) That means if you weigh 213 pounds with 12% body fat, your diet would be based on a 2000 calorie diet. Getting cut up is not the healthiest way to maintain all year round or for long periods.

Even if you are eager to lose weight fast, (don't jump into a low calorie diet immediately) you should not let yourself go hungry or starve. Your body will feel threatened and your system will automatically start storing fat. What this means is that if you decide to cheat one day or consume an extra calorie while on maintenance it will be stored as body fat. Body fat severely increases.

Make changes gradually so that your body accepts and adapts to new ways, in the long run you'll be happy, Also carbohydrates increase sugar cravings, so avoid these cycles of yo- yo dieting, restrict your carbohydrates slowly, this will aid in your sugar intake.

Protein should be approximately 1 to 1.5 grams per pound of body weight, protein intake is always important. Protein is essential to a nitrogen balance, protein aids in any repairs or damaged caused by training and cardiovascular and it also avoids muscle from being burned. Fats should be increased to make up for the carbohydrate loss, fat can be used as the alternative for your fuel energy, fats form cholesterol needed to make testosterone and vitamin D. (eat celery)

Vegetables contain 80% of water and plenty of fiber, so add these calories to your diet and consume less dense food calories. Don't avoid fats and drink at least 10 8ounce glasses of water per day or more. We are made of 60% water, the more water you drink the less body fat you maintain. So drink, drink and drink. (drink water instead of cafe latte).

When you increase your cardiovascular or exercise you burn more calories than you normally would, it is extremely important that you combine the two, for optimal results be sure to exercise and eat right.

Author, Cice Rivera [http://www.cicerivera.com]

Hollywood Celebrity

Author Cice Rivera currently resides in Florida. Graduate from the Florida School Of Excellence In Hallendale Fl. Attended New York Institute of Photography, Unlimited, performing art schools, currently At the University of Metaphysical Science in progress of a Bachelor degree. I have been performing for 20 years as an actress, singer, and dancer. I started modeling with print and working in fashion shows. My last performance was at New York Comedy Club, and my last films were ARF, The Coffee Shop Robbery, It's Joe Time, Making The Movie Reality Show and Lying Beside You. Also a featured performer in Blue's Clues: The last video I performed in was Deuce. Also worked on many commercials, most recently for the supermarket ShopRite and the sports channel ESPN.

Furthermore, recently finished the first issue "Bout Me Magazine Ink" based on the entertainment industry rising artist. Currently in progress of a self - improvement book named " The Unity Of One Split Power". By Cice Rivera

Spice Up Your Diet With Exotic Fruits

Exotic fruits can spice up your diet with flavor and essential vitamins. Learn all about different kinds of exotic fruits and how they can help your body function in new and better ways - it will change your life! Whether you're just getting started or looking for next big thing, the following information will be beneficial to you.

Want to add some variety to your diet, while also making sure that you're eating what's best for your body? Try adding some more exotic fruit choices to your diet! You may have run into some of these fruits in the produce isle of your nearby grocery store - give them a try, and enjoy some new flavors while also improving your health!

Papaya - Native to Central and South America, papaya is the best known source of papain - an enzyme that is very efficient at breaking down protein (it's so good that it's used in meat tenderizers!) - and well, it's also a great natural way to stay "regular". Loaded with potassium, folate, and vitamin C. Just cut them in half, scoop out the seeds - and enjoy! (Plus, the seeds - grind them up and use them as a substitute for black pepper!). And, half a papaya has only 59 calories! In season - year round.

Star Fruit - Native to Asia, this fruit is low in calories. Plus, it packs a punch that is great for your heart! It's high in vitamin A, fiber and potassium, plus it's a great source of polypheonols - antioxidants that fight cardiovascular inflammation. With a taste similar to a ultra-sweet plum, it's quite tasty as well! In season July through September. Cut it into little stars (you're kids will love it!) - and enjoy only 28 calories per serving!

Uniq Fruit - Native to Jamaica, this fruit is loaded with vitamin C and carotenoids. Flavor wise - it's thought to be a cross between a grapefruit and tangerine. With a sharp, tart, citrusy flavor, this fruit is a great way to fight off colds. Eat it like you would a grapefruit or tangerine, but it's very messy - so have napkins handy! 45 calories per fruit, and you can find it under its trade name - Ugli Fruit.

Passion Fruit - Native to South America, Passion Fruit is loaded with vitamin A and copious amounts of fiber (15 grams of fiber - half of what you should have daily)- add this fruit to your diet to help you keep control of your cholesterol! And, it also has more potassium than a banana. Available year round - if you eat 8 of these little guys, this serving size has 140 calories - and make sure you eat the seeds - that's where you get the fiber!

Guava - Native to South America, Guava helps boost your immune system with 70 percent of the vitamin C you need daily - a total of 128mg! Plus, it's loaded with carotenoids - which help boost your immune system as well. In season October through December, one Guava has about 37 calories. Spoon out the pulp like a grapefruit, or eat it like an orange!

Bob Lachniet is the owner of Fitness 4 Home Superstore, a specialty fitness equipment dealer recently named the #1 choice for home fitness equipment in Arizona by BestFitnessDealers.com!
Find the best fitness training equipment in Arizona - visit our site today.

Why A Hollister Models Diet And Exercise Routine Is Much Different Than Yours

Why is it that Hollister models who sport a good amount of muscle mass look much different than your average bodybuilder in gyms today? Could there be a reason why their muscles look more visually stunning than the average weight lifter or is it because of good genetics? Is it possible to be as slim and fit as these models? Many people wonder this but it is important to understand why a Hollister models diet and exercise routine is radically different than your average muscle building program.

Strategic Muscle Gains In All The Right Places

A muscle building program for a Hollister model is specifically designed to enhance certain areas of the body. This is done on purpose so that the overall appearance is visually stunning. They focus on addressing both sarcoplasmic muscle growth and myofibrillar hypertrophy in order to gain the proper muscle mass and density. The areas of the body that receive the most attention are the upper and inner chest, biceps, triceps, deltoids, and back. Adding muscle size and density in these areas can dramatically improve your appearance. But did you notice that traps and the lower body were not included?

Why Direct Leg Work Isn't Needed

Hollister models do not have huge legs nor do they have protruding trap muscles. Building the trap muscles will hide the appearance of wide, angular, shoulders and will create a more rounded look. A thick upper back and neck is not desirable. It is very important for the upper body to resemble a "V." This is why exercises like squats and dead lifts are typically avoided. Squats and dead lifts do a great job of adding mass to the hips, thighs, butt, and waist. You do not want excess mass in these areas of the body. Adding muscle to these areas will take away from the slim and angular "V" that the upper body carries. Don't worry; you are not a "bodybuilding heretic" by skipping out on direct leg work. Having too much lower body mass can cause the models to have a hard time fitting into pants or jeans. Models need to be able to look hip, not big and bulky. Well defined legs don't have to be large. HIIT cardio and a good diet will give you the right size and definition.

But What About Six Pack Abs?

Of course this is a given. You can't be a good looking model without great abs. Hollister models obviously have this down to a science. Their abdominal muscles are not big and bulky, but are well defined. Planks do a great job of sculpting the midsection without adding bulk while hanging leg raises develop the "V" between the lower portion of the hips and abs. Having a slim and angular waist is extremely important for models. Even though planks and hanging leg raises are great abdominal exercises, did you know that the key to revealing your abs actually has nothing to do with abdominal exercises? Diet is the most important aspect of great looking abs. I don't care what your trainer or gym buddy says about the best ab exercises if your diet isn't in check. As long as you are consuming more calories than what you are burning you will continue to have stubborn body fat blurring your definition.

Diet Is Key For Whole Body Definition

Now that we have established that great abs is more about diet than anything, what about the rest of your body? Hollister models have very low body fat levels. This can be very difficult for people to achieve because they tend to underestimate how much food they actually consume in a day. If losing fat is the goal, everything you put into your mouth counts. Models do not eat like huge bodybuilders or the average gym rat. If you want to lose weight then you need to cut back on the junk and fill it up with high intensity interval training. Combining intermittent fasting and HIIT workout routines with your muscle building program will burn off that list bit of stubborn body fat in no time. Simply eating less with high intensity interval cardio will help you stay lean and stick to low body fat levels comparable to Hollister models.

Why Slightly Chubby Models Don't Make The Cut

This is why a Hollister models diet and exercise routine is so specific, slightly chubby models will never be considered. Being "photo ready" is crucial for models. This is why they have to stay lean and mean all year round. Even though it takes much more discipline to stay slim and fit, it pays off in the photo shoot.

About the Author: Adam M. Johnson provides the proper tools and tips for men and women who want to achieve a functionally fit body known as the "Hollywood Look". Download free reports and articles at The Fitness Chronicle. Build a slim & toned physique like Ryan Reynolds, Brad Pitt, Jessica Biel, or Nicole Scherzinger at http://www.thefitnesschronicle.com

Summer Weight Loss - Year-Round Considerations

Your New Year's resolutions may be a thing of the past. However, if summer is coming then acquiring a slimmer waistline is probably high on your "things to do" list.

There is no reason to be self-conscious on the beach this summer.

You will look good, feel good about yourself, and your self-esteem will soar if you are slimmer.

Here are a few tips on how to make your slim thighs a reality.

Weight Loss Tips

The bottom line is that you must consume fewer calories than you need. The other aspect of losing weight is to increase your metabolism so your body burns more calories- even while you are at rest.

The most productive method of reducing your weight is to do both. Reduce your caloric intake while increasing your metabolism. What a novel idea, right?

As a matter of fact, it is possible to do both with the same actions.

Cool!

Let's look at how you can really get the ball rolling on your summer weigh loss.

Make Your Body Work With No Effort

You can make your eating habits work for you.

You will want to avoid all the stuff you currently crave such as cakes, cookies, biscuits, fatty foods, candy, and ice cream.

You have become so accustomed to sweet and fatty foods that you have lost your taste for more natural foods. You can develop a taste for healthier foods but there will be an acclimation period.

Does this mean you will never be able to eat cakes, cookies, or ice cream?

No it does not.

By avoiding them you will eventually lose your cravings for them. That leads to permanent weight loss. But it takes time. Have patience.

Once you have broken yourself of the "bad food" habits you have acquired over the years you will begin to appreciate healthier foods that can help you lose weight.

The "Good" Foods

The "good" foods will be low in calories and will increase your metabolism.

How can this be?

Is there some kind of magic involved?

Or is this just another diet scam promising "miracle fat burning secrets" that will make you self-confident, gorgeous, and rich overnight?

No, it's just basic human digestive physiology.

You must understand that raw foods such as vegetables and fresh fruit have relatively low calorie content compared to other foods. They also require your body to expend a considerable amount of energy to digest them.

That's how you increase your metabolism. They require your body to work harder to digest them and therefore it must burn stored fat.

Compare "Good" Foods To "Bad"

Compare "good" foods that are going to do all that to fast food, greasy or fatty foods, and the sweets, cakes, and cookies mentioned before. These "bad foods" contain a lot of calories, most of which are not used immediately so are stored as fat.

That's not good.

Your summer weight loss is in jeopardy unless you learn how to avoid the "bad" foods. If you can avoid them and supplement your diet with "good" foods then your summer weight loss will be a success.

Besides having higher self-esteem, not being self-conscious, looking good, and feeling better about yourself you will be healthier.

That's a good thing!

Your slim thighs and trim waistline will look great on the beach this summer!

Dale Heil, D.C.

http://Eat-Healthy-Diet-Plan.com

4 Life-Changing Tips to Banish Belly Fat All Year Round

You don't need to wait for a special occasion for you to start to banish belly fat once and for all. Procrastination, endless excuses, and zero effort will never give you the flat tummy you want...and deserve. There are countless of ways to jump start your fat loss and it's important to recognize that there is no better time to do that than now.

New years' resolutions, spring break, first day of summer, a month before the wedding - I've heard many people promise they would start going on a diet or going to the gym for these said events. What you may have not realized is that there will always be bigger, more important occasions to look forward to, and there is this tendency to simply delay your plans to banish belly fat.

Commit to it right this very second and witness your positive transformation without any delay. Follow these simple tips to improve your lifestyle, your health, and your looks.

1. Motivate yourself. Understand why you are really doing this. Is it just to impress others or to make your peers envious of your new body? Do you want to prove to yourself that you can do anything, or are you finally taking charge of your health? Whatever reason you give yourself, make sure you believe in it enough to stay motivated all through out your fat loss journey. Remember, you can only banish belly fat for good if you are determined to do so.

2. Be aware of the food you eat. Eating has been more of a daily, monotonous habit rather than a nourishing activity. That's why you may have been neglecting the right kinds of food you need to be loading up on. Instead, you pop chips, fried stuff, fast food, and sweets because they're the most readily available, most convenient food sources around. Simply take the time to choose the food you eat. It will make such a big difference.

3. Exercise the right way. You might think that exercising to banish belly fat just eats up a whole lot of time and you can do away with it. But that's where you're wrong. If you take a few minutes every other day, carry out full body workouts together with a couple targeted exercises, and do them RIGHT, then you won't be wasting any time at all.

4. Don't give up. As soon as you start to see results, that's the best time to keep on going. Most would call it quits or declare that they've achieved their goal. But remember that fat loss is a continuous battle. Stick to your fitness plan, always maintain a balanced way of life, and you can continue enjoying every good thing life has to offer.

You don't have to do these all at once, but make sure you gradually incorporate each one in your daily routine. That way, you can finally start to banish belly fat and look spectacular as you've ever been in your life.

Why stop there when you can push yourself to develop six pack abs fast and look even better. Find out the truth about abs and equip yourself with the tools that could take you from looking good to great. Start today!

Take Five - How to Get the Daily Recommended Amount of Fruit Into Your Diet

Fruit is an essential part of any diet but getting enough isn't always easy. In the midst of work, kids, meetings, appointments, and other daily tasks it's easy to rely on processed foods to fill the void. It seems that all to often we neglect on one of natures tastiest and most nutritious snacks available. Fruit is a great way to keep you and your family healthy and happy. Get your five servings daily with these terrific tips that are sure to calm your cravings and improve your diet.

Freeze Your Favorites - Some of the best fruits are seasonal treats and not readily available year round. If you find that your favorite fruit is on the list of seasonals consider buying extra before they leave the produce section. Keep them available year round by freezing them for later use. While this doesn't work for all fruits (fruits like watermelon and oranges are not freezer compatible), it does work for quite a few including most berries, peaches, nectarines, and pineapple. These can be used at a later date to make a delicious and healthy frozen treat like a smoothie, or they can be enjoyed in their frozen state for a sweet cold treat.


Add a Piece of Fruit to Every Meal - Making it a point to add a piece of fruit to every meal is a great way to get in three of the required fruit servings into your daily diet. Depending on your meal, you can can add it right into the dish or have it on the side. Adding a fruit to your meals, especially breakfast and lunch, can help you stay energized and full throughout the day.


Make Fruit a Sensible Snack - Whether you're looking for something to eat in the evening or trying to boost the health factor in your lunch bag, fruit can be a great snack any time. One of the keys to making fruit a snack is to buy fruits that take little, if any, preparation. Apples, bananas, berries, peaches, nectarines, and other fruits that can be consumed as are create easy snacks that won't require you to spend a life time preparing. Spruce up your fruits with low fat dips, or put them in yogurt for a special treat.


Experiment - An apple a day may keep the doctor away but it will also become very boring. There are tons of fruits out there so make it a point to try different ones. Once you find fruits you like, alternate them to keep your taste buds intrigued. If you find you're out of options think of different ways to prepare it. For example, a banana, while good on it's own, it terrific in a low fat smoothie or with a dab of low fat peanut butter.


Keep it Fresh - Sure there a ton of products that claim "fruit filled" titles , but many of them are often so packed with preservatives that the cons out weigh the pros. Ultimately you end up eating more sugar or fat and eating less fruit. When it comes to adding fruits to your diet, try to stay as close to the real thing as possible. If you do need to venture out of the realm of fresh fruit look to juices or natural fruit snacks to take their place. Whatever you decide to eat, if it's not fresh, check the nutritional facts on the label to make sure it's a good substitute.

The Fruit Company offers fruit harvested right from the orchards, reserving only the freshest fruit for your gifts. The Fruit Company offers a selection of fruit baskets, gift towers, gourmet gift baskets, premium fruit gifts, and our monthly fruit clubs. Visit them at fuitcompany.com.

Bodybuilding Nutrition Tips For Looking Good Year Round

Many advanced bodybuilders will never step upon a competition stage. They'll train for years, attain high levels of muscle mass, vascularity, and symmetry, and never don a pair of trunks. They'll master every pose, but only in the privacy of their bathroom mirror. They will apply great discipline to all aspects of training, diet, and supplementation, but they will never reek of Pro-Tan. They are bodybuilders, but they will never compete in a bodybuilding show.

For this group of athletes (which encompasses about 99% of us), the need for an off-season "bulking" phase and a pre-contest "cutting" phase, and all the details and concerns that come with these phases, are not necessary. This group might train to look good 365 days a year, never letting body fat get too high (over 15%) or too low (below 8%).

These "365-ers" face a major challenge. They must find a caloric number, which is perfect for maintaining their muscle mass (and allow them to gain more muscle) without making body fat levels rise. In other words, how do they keep their existing muscle, and gain new muscle, while avoiding fat loss? A few factors to consider...

The baseline number

Write down everything you eat in one day. Add up the calories. This is your new baseline. The next day, repeat this count. Continue this for a week. Chart out your daily caloric intake. If your muscle mass and body fat stand precisely where you'd like them to be, then voila, you have the magic number. If you find you'd like to add more muscle to your frame, consider adding 200 to 500 clean calories to this daily total. A pound of muscle contains 3500 calories, so 500 additional calories per day, over the course of seven days, will provide your body with the nutrients to add one pound of muscle. However, if other factors aren't in place (training, sleep, aminos in the bloodstream), then a portion of this one-pound weight gain will be in the form of fat.

Variations, treats, and cheats

You will want to maintain your sanity, and there will be days when you do miss meals, go out to dinner, and enjoy cheat food. There is nothing wrong with it - enjoying tasty foods are a wonderful part of life. Just be sure to compensate for the additional calories with either additional cardio, or a future caloric deficit to even out the numbers. Remember - assuming you're at the optimal calorie number - the goal is to eat this many calories daily.

Long term planning

If your goal is to look exactly how you do today, in ten year, then keep everything on course and don't change a thing. However, if you'd like to remain in great shape, but gain muscle over time, you will want to plan longer-term goals, and record your activity and progress to ensure you're doing what it takes to reach those goals. Lift more, eat more, and sleep more - it's an easy fix. Just make sure you're doing these three things at small enough increments to allow you to remain in your great current shape as you improve.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Eating Delicious Salmon All Year Round

If you haven't seen fresh salmon displayed on the ice or syran-wrapped in the seafood aisle of your local market, do not despair: you still can enjoy the great, bold taste of salmon meat.  Just go on down to the canned foods aisle and get yourself some canned salmon, available all year round in most parts of the country, guaranteeing the satisfaction of a growing and adamant part of the population-the part that has learned how important salmon should be in anybody's diet. 

No need to worry that you won't be getting the same satisfaction, since salmon is still very intense in flavor when canned.  In fact, there are few things you can't do to canned salmon that you could do to regular, raw salmon, other than not being able to cook it for as long (not a good idea, since salmon is usually already cooked when it comes in a can).  This, however, presents its own upside, since you can eat salmon straight out of the can this way, and don't have to worry about the process of cleaning, preparing, filleting, and storing the meat, a process which many people are not familiar or comfortable with. 

Another of the great benefits of canned salmon is that it retains high levels of the famed essential fatty acids, especially Omega 3, the most beneficial of all the ones found in salmon meat, one of the healthiest substances you could possibly feed your brain.  Hence, no need to fear that you're somehow getting an inferior product, particularly if you are a salmon fan first and foremost for its health benefits.

So, give your appetite free reign and buy some canned salmon at any point in the year and enjoy this excellent product of the nation's rivers and oceans in one of it's most popular and widespread forms.  Use it in snacks, make it the center of a lineup of appetizers, put it in your salads, add it to baked dishes, or just do whatever you want with it: you're sure to be pleased.  After all, there's no reason anybody should ever have to go without a good salmon dish. 

Great tasting Alaska seafood is a healthy way to feed the whole family. You'll find a ton of great nutrition information at the Alaska Seafood Marketing Institute's website.

Strawberries - Healthy, Delicious and Available Year-Round

Did you know that adding fresh strawberries to your diet, whether they are in salads, smoothies, or on their own, is a great way to meet the number of servings of fruit that are recommended for a healthy immune system? With all the concern about colds and influenza, this can be especially important as we approach flu season.

The number and types of nutrients in strawberries is large and varied. Everyone thinks first of vitamin C and strawberries are an excellent source of this essential vitamin. There are also significant levels of phyto-nutrients and antioxidants, which are known to fight free radicals.

In addition to vitamin C, strawberries also provide an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

Strawberries are among the most versatile of fresh fruits. They can be used in fruit bouquets, immersed in chocolate, added to salads and salad dressings. Of course, there is the Strawberry Shortcake that is an American favorite, and, more recently, the smoothie. Let's not forget about just enjoying strawberries fresh from the garden, sliced on our cereal, or all by themselves.

Florida is a huge producer of fresh strawberries during the winter and spring months, but these yummy berries are available year-round now. Some of the sweetest ones will come from your own garden during your growing season.

Whatever method of enjoying them, you know you are adding to your daily recommended servings of fruit in a delicious and healthy way.

To your Good Health!

Nancy Schramm is the Sales and Business Development Manager for Flowers to Eat, at Tampa, Fl. based specialty retailer for gourmet fruit and vegetable arrangements. The Flowers to Eat School of Fruit Design teaches budding entrepreneurs who want to open their own, independent, non-franchise fruit arrangement business. Learn more at http://www.flowerstoeat.com

Quick, Healthy Weight Loss - How to Stop Spinning on the Diet-Go-Round

How many diets have you tried? How many diets failed? We are a society of overweight and unhealthy individuals seeking quick help for our long losing streak at weight loss diets. Why do we fail? Is it us? Or is it the diet plan? Maybe a bit of both? Let's take an honest look at what we expect of diets and weight loss plans, how we approach them and how to turn a loser into a winner of a diet.

The very first time it hit us that we needed to lose the chub, we determined to be disciplined and eat just carrot sticks and Melba toast. In our mind we want it gone ASAP and no object is too difficult. The problem is that we expect that we will very easily slip into the weight loss mode and never look back. Blissfully, we head down the aisles at the local grocery when we realize we really have no idea what we are up against, namely old habits.

This ladies magazine said to eat just tuna and raw veggies and skim milk. Yum! In a very short period of time, we realize we miss the goodies and crave them like there is no tomorrow. We are up against the cravings of a lifetime and are defenseless when we face them - unless we approach weight loss as a part of a whole larger plan.

You see, when we compartmentalize weight loss and separate it from the rest of our life, we cannot expect it to "stick". Losing weight isn't just a matter of cutting calories. It is a matter of changing attitudes and habits, like making healthier food choices for the rest of your life, adding a sensible exercise plan you can live with and reducing the causes for stress in our life which add to the eating problems in the first place.

When we are honest about it, our weight crept on over months and years. Can we expect to lose it overnight or even in a month? No, once you realize this will take time and effort, we can talk about what a sensible eating plan looks like. And it doesn't have to have tuna and carrot sticks, either!

A winning weight loss diet includes lots of fresh, whole foods. It includes an exercise plan that fits you and your lifestyle. Hey, it even includes dessert! This diet will fit you so it may not look like the one you read about in some magazine.

Once you determine that you will commit to a healthy eating plan you can live with for the rest of your life, weight loss becomes almost second nature. The focus is not on, "I'm fat, I need to lose weight" it becomes, "I want to be healthy so I will choose good food".

Learn to look at your life as a whole; that quick weight loss isn't your goal as much as getting healthy as soon as possible. Don't be your own worst enemy by expecting to lose your extra weight overnight. Let yourself learn new eating habits and fitness habits. Be patient and take each day one at a time.

Marie Stimson is a research writer and freelance author specializing in fitness and weight loss. Not satisfied with all the confusion in the marketplace about fat loss and health, she uncovered the truths about weight loss and fitness in her report, Fat Loss Secrets of the Ages. Get a free copy here: http://besthealthyweightlossdiet.com/dietreport.htm

Have an Ultimate Bikini Body All Year Round

Everything is Great When You have an Ultimate Bikini Body

Sure you want to look great for your next trip or vacation, but wouldn't you feel better if you could have a bikini body all year round? Think of all the looks you get when you are at the beach in your sexy swimsuit and that hot body and how sexy and great you feel. Why not have that feeling and look all year long? It is very possible to get in to shape and maintain great shape all year round without all the ups and downs that everyone else experiences.

How to Achieve the Ultimate Bikini Body

The best way to achieve the sexy beach body look is to focus first on an event or date that is coming up that you want to look your best for. You already know that you have your most fun and are more relaxed when you feel you look beautiful. Pick an event where you know that there will be lots of pictures taken so that you will be able to remember how you looked that day. Pick out what you want to wear and get the size you want to be for that event and buy the sexy clothing you are planning to wear.

Half the Fun of Having A Sexy Body is Getting One

That's right half the fun of having a great body is getting it. When you hear people tell you have great you look and how much weight you lost you will feel great and have more desire to continue on. Also as you start to put on clothing and they are too big you will have more motivation to push on harder. Not to mention all the shopping that will come with you losing weight. That means more days at the shopping malls and boutiques for clothing and especially new shoes.

How to Get The Ultimate Bikini Body

Do cardio at least five days per week

If you want a rocking bikini body you are going to have to do cardio every day until you get the body you want. This means for two to three days you are going to have to do high intensity interval training and on the other days simply walking work. Doing this will allow you to get rid of that last bit of stubborn body fat, so that you can get that hot body. Make sure you are consistent and don't take breaks from doing the cardio.

Eat Fewer Calories Than You Normally Do Each Day

Yes you have heard this time and time again but this is by far one of the biggest things that will keep you from having the body that you want. Simply put your body has to burn more calories than you actually put into it for you to lose weight. I know is sounds simple but it is the hardest thing for most people to get and it has to be done for at least two months in a row and in advice of that special event for you really to see the changes.

Make Sure You Get In Some Weight Training

Though diet and cardio rank on the top of the list to helping you achieve a great bikini body you have to hit the gym if you want overall appealing appearance. You want to have some basic workout routine that makes sure you keep the muscle you have so that you don't look flat in your clothes. Just 20 minutes a couple of days out of the week should do the trick.

You Got There Now Keep it All Year

So now you have the ultimate bikini body and you want to make sure you keep it all year long. First things first make sure you take pictures of how you look now and put them where you can see them. Also another tip is to make sure you throw away all your old clothing. You don't want to walk into your closet only to realize that your old clothes are starting to fit again. The most important is to make sure that you keep your calorie intake under control. Eat smaller portions with 5-6 six meals or whatever works for you but make sure you don't go back to your normal eating habits.

About the Author: Thomas S. Moore is an avid fitness consultant who gives sound advice to women who are looking to achieve a body that only most could dream about. Click here to see more information on how to get a Super Sexy Swimsuit Figure. Also visit: http://www.waisthipsandthighs.com for other information on getting the body you've always wanted.

Thomas S. Moore

3 Stomach Toning Exercises That Work All Year Round

There is a huge misconception when it comes to stomach toning exercises. How long have you been told that sit-ups, crunches, and oblique workouts were the tell all, be all. Unfortunately men and women around the world spend hours doing all of them and the results are only minimal. Plus, these three options are probably the worst to do when it comes to staying motivated.

Today we want to go over a few different stomach toning exercises you should seriously consider instead of the traditional methods. After you take advantage of them you will be able to notice the fat in and around the mid-section will begin to disappear. However, you still need to have a proper diet, and the motivation to reach your goal. If you have all three it will be easy to get that hard and toned stomach.

Think Aerobics

One of the best ways to melt away the pounds is with aerobic exercise. It allows you to boost your metabolism and keep it at a higher level. Granted, this all depends on whether or not you stick with your weekly regimen, but aerobic exercises are definitely one of the keys to your success. Just remember to also utilize regular exercises so you can tone your stomach the best way possible.

Exercises Built for Your Stomach

When it comes to stomach toning exercises you want to find ones that will work all the areas of your mid-section. If you do something like a sit-up or standard crunch you're only going to benefit in the areas each one of them focus on throughout the exercise. Unless you are specifically working on part of your abdominal muscles you don't want to waste your time going with traditional methods.

It's time to take a different route and really discover the ins and outs of the best options when it comes to stomach toning exercises. Make sure your choice can be strenuous enough to raise your metabolism levels and work every abdominal muscle there. You want to work smarter, not harder, and the only way to do that is with the best exercises for your stomach.

Additional Help

Even though the right stomach toning exercises are beneficial, there are other things you can do to get the best results possible. One of them is by eating a healthy diet. Keep in mind; the foods you consume should not increase your weight. There are a lot of so called "healthy" foods out there that can do this, so just be mindful. Instead, try focusing on foods that will help you burn fat. We have a long list of choices for you to add to your weekly diet planning.

Get Started Now

The longer you wait to utilize the right stomach toning exercises, the longer it will be until you see the results you enjoy. Even if you start out by eliminating sit-ups, crunches and obliques and utilize the exercises we're about to show you it can make a huge difference. Once you have a handle on this area you can put more emphasis on your diet and hopefully use them at the same time.

Although I have mentioned a number of exercises, get the complete list of stomach toning exercises by visiting my blog at http://www.bestexcercisetolosebellyfat.net and those sexy six pack abs you've always dreamed of.

Grilling Fruit Year Round

If youre looking for a different way to eat fruit, why not grill it?

We all know that fruit is part of a healthy diet, but sometimes we don't eat enough of it. Fresh fruit reposes in a bowl on our kitchen counter and goes bad before we eat it. Cans of fruit set in our kitchen cupboards or pantry untouched. We know we should eat fruit, but we don't always do it.

Grilling fruit changes up the flavors and textures, giving you a new way to enjoy a tasty, healthy food. In warmer months you can use an outdoors grill, and in cold weather you can use an outdoor grill. Yes, I know, some people use an outdoor grill even when the snow is flying, but for those of us who prefer to stay warm, try something like using a George Foreman grill in your kitchen.

Naturally, the fruit will have different flavors depending on how you grill it. For instance, charcoal or wood briquettes impart a smoky flavor of their own to the fruit.

Uses For Grilled Fruit

You can eat grilled fruit by itself as a snack, a side dish or dessert.  It makes a nice addition to any meal. It goes great cut up and added to salads. Grilled fruits are nice in rice pudding and custards. They pair well with ice cream, and can be included in a fruit sauce to pour over cakes or pancakes.

There are all kinds of ways to use grilled fruit. Just about anyway you would use canned fruit will work with grilled fruit, and many ways you would use fresh fruit work too.

Ways Of Grilling Fruit

Most any kind of fruit can be grilled, such as apples, bananas, figs, papaya, peaches, pineapple and plums. Choose fruit that is ripe but still rather firm. This helps keep it from falling apart while being grilled.

Fruit can be split in half for grilling, or for more even cooking, cut the fruit into slices of fairly equal thickness. Sometimes it works better to cut the fruit in slices from top to bottom, such as when grilling pears.

Fruit should be brushed with melted butter or oil before being placed on the grill to prevent it from sticking. Some flavored oils pair well with fruit and produce a unique taste treat.

Once you've placed the fruit on a clean grill, don't wander off. Most fruit has a high sugar content that will cause it to char quickly. It only takes 2 to 5 minutes to cook fruit, depending on the heat of the grill and the thickness of the fruit.

Try This Simple Recipe for Grilled Apples

Cut an apples into slices about 1/4 to 1/2" inch thick, cutting cross-wise.

Brush the apple with butter on both sides.

Sprinkle the slices with a little cinnamon and sugar, then grill the apple until tender.

Savor The Flavor Year Round!

However you decide to try grilling fruit, whether indoors or outdoors, it's a good way to enjoy the healthy benefits of fruit year round.

http://www.healthfoodmadeeasy.com has more information about eating healthy foods like fruits, and making it easier to change to a healthier diet, one bite at a time.

Summer Abs the Whole Year Round

Everyone dreams of having the perfect abs. Maybe, it is because the abdomen is the hardest muscle groups to get into shape. Alternatively, possibly because it is the most anticipated and the most eye-catching item apart from one wearing the bikinis or trunks. Chiseled abs, six pack abs, rock hard abs or by whatever moniker it may come, it is a sure way to the eyes as well as the minds or even the hearts of the opposite sex. It is a powerful tool for romance, for beach fame, or for bikini shows, bodybuilding competitions and beauty pageants.

Various reasons may be behind the sudden decision towards an abs workout. However, one must realize that finding the right equipment as well as the perfect exercise to suit you ab needs is of utmost importance. Comfort should come first in mind when choosing the exact paraphernalia.

Various products have appeared in the market promising to offer the same waist trimming as well as abdominal tightening and strengthening a normal gym routine exercise would do. A perfect invention would give the option of not having to leave the premises of your homes to do your exercise, which is perfect for busy persons like moms or office personnel. That same equipment must lessen the amount of time spent on the ab exercise to as low as a minimum as five minutes per day. The product must also provide enough support for the neck to avoid neck strain, which most ab products do not have. Lastly, it is easy to use and very easy to store any where in your home. However, the key to buying the perfect product would be the assurance that all you abdominal muscle groups gets to be exercised. It is tough enough to go to the gym and pay membership. It is even harder to spend money for equipment that does not even live up to its purpose. One must weigh the pros and cons intently before even making that decision.

For the perfect ab exercise that would suit your needs, you need to consult an expert. A personal trainer or a licensed therapist would be able to give you the perfect routine on you way to the perfect abs. Of course, that would entail shedding off some cash but it will be all worth it. Make sure that while you are exercising you do not go on eating binges every night. While the abs is the hardest muscle group to exercise, it is also the easiest cluster of muscles to get flabby. We would not want to exercise and see no results, would we? Lastly, dedication is the key. If you stick with your diet and exercise routine then you will have summer abs the whole year round!

Finding the perfect Workout Routines [http://www.workoutroutines.biz] takes time and effort. These best workout routines is a great place to start if a person is interested in flat abs. The P90X [http://www.workoutroutines.biz/p90x-extreme-home-workout.html] workout routines is also another workout that will help develop flat abs.

What is Wrong With Dieting?

In order to understand dieting we need first to understand something of how the body works. If we go back in time about 8,000 years we find humans are hunter gatherers and therefore NOT able to eat every day but only when they had a successful hunt. This could mean that days went by without food. The body therefore needed to store protein for energy in a way we could carry with us. It did this by converting it to fat. This meant we had a store of energy for times when there was NO food available. Of course 8,000 years in evolutionary time is just a heartbeat. Therefore our bodies work much the same way today.

In the developed world today food is plentiful and available from well stocked stores on every corner. The result of this is we put on un-necessary weight. When the body cannot get the food it is used to getting such as when we go on a diet it goes into famine mode. The result is, as soon as the diet is finished the body will store as much food as it can in the fatty tissues against the next famine. This is why we get the yo-yo effect. A diet followed by gaining weight to a few more lbs, than before the diet, followed by another diet and round and round we go.

Being overweight is of course a great danger to our health. Among the diseases you are in danger of suffering from as a result of overweight or obesity are high blood pressure, high cholesterol, type two diabetes which is guaranteed, the question is NOT IF you will get it, but WHEN. Heart attack, stroke and even many cancers are related to being overweight. The Irish government figure for overweight is 60% of the population are more than two stone overweight.

We therefore must do something about keeping our weight down without dieting. What is needed is to give the body complete nutrition without empty calories. This requires taking supplements for vitamins and minerals in addition to taking care of the cravings. When the body needs something, say a vitamin, it says eat, you eat but what you eat does not contain what the body wants so it again says eat. You can see the result of this is overeating.

If I were to ask you, have you seen any old people recently? You answer yes, have you seen any fat old people? Your answer can only be NO because fat people do NOT get old they die.

The answer to our weight problem is quite straight forward. We need to give our body the complete nutrition it needs without the empty calories we get from high sugar and processed foods. The result of this strategy is, we will lose weight naturally without being hungry or suffering from cravings. The best news about this method of losing weight is that having lost the weight our body is NOT in famine mode and therefore THE WEIGHT STAYS OFF. How fantastic is that?

The only thing I have not mentioned so far is exercise. Apart from starving ourselves we will NOT lose weight and keep it off without exercise. I am NOT saying you need to join a gym and pump iron. Sensible exercise includes, going for a walk, doing a bit of gardening, even housework such as spring cleaning is good exercise.

To conclude, a few small changes in your lifestyle such as sensible eating, proper nutrition and a little exercise are what are needed to give you a longer, healthier and more vibrant life. Thus giving you every chance of being around to see your great-grandchildren.

For more information go to my website, then click on the word dieting in the left panel.

My name is Liam Nolan from Galway in the beautiful west of Ireland. My website, http://www.wellnessandwealth.ie, is dedicated to enhancing the lives of those we touch by helping people to reach their goals. The four areas of wellness are; physical wellness, financial wellness, environmental wellness and personal wellness. For more info, please read the articles below, or visit my website at http://www.wellnessandwealth.ie

Fast Weight Loss Diets

Many offers and products that offer fast weight loss diets help you in losing weight but there can be a massive difference between weight loss and actual fat loss. After all, isn't it fat people want to get rid of?

Basically most of these diets help you to lose water weight. This has not benefit in fat loss. Some even make you lose muscle mass too. Losing both water and muscle can make you look ill and is not the perpus in weight loss.

Another negitive factor with some fast weight loss diets is they can course your body to falsely think you are straving yourself. This makes your body and your metabolism store fat, instead of burning it. This puts the body in a state that thinks there is a shortage of food so storing fat will help keep the body going when food is low. A basic instinct of our bodies back when we were cavemen.

Fast weight loss diets are in general a bad things for many reasons, the two above are just a few. What I would perfer people to do is change their eating habbits for life. Doing this, you can be your best all year round and not have to worry about fast weight loss diets just because an event is coming up.

There is one weight loss diet plan that I have come across which can infact put your body in a state where your metabolism is in high gear all year round. Using what they call a "zig-zag diet". Eatting low calories for 3-4 days then eating high calories for 1-2 days. This spike in calories gives your metabolism a huge boast and burns up fat at an incredible rate.

For a healthy version of a fast weight loss diets I would only recommend this book for you. For all the other fast weight loss diets I have come across, this is the only one I can say that is healthy.

Sexy Abs All Year Round - How to Get Toned, Sexy Abs and Show Them Off

Getting toned abs for women and six pack abs for men is the ultimate in achieving top physique. It's like getting a gold medal in having the sexiest body. Why? Because it's so much easier to develop muscles of other parts of the body. For example, when you work out biceps are relatively easier to build. It is much harder to sculpt the abdominals and this is especially true for men because when guys accumulate fat, this is the first place it goes to and the last place to burn off. It's rare to see a guy with a six pack and flabby arms and thighs. And for women, you just genetically have higher percentage of body fat than men anyway. So if you look around, the ones with the toned six pack abs are usually the ones who are really fit and well disciplined with their diet. So I will discuss 2 parts:

1. getting the toned abs and then

2. how to dress and show it off

Getting toned abs is largely determined by 2 factors: diet and exercise. Of course, your mind set and will-power would determine your success and that goes with anything you set out to achieve. But when you do decide and actively set out to get your new set of toned abs, diet is one of the two most powerful factor in determining whether you get those abs or not. The purpose of a proper diet is to:

1. raise and maintain your metabolic rate

2. burn fat and prevent fat storage

By diet, I don't mean crash or fad diets that will send your body into starvation mode. This will prevent your body in burning fat. Although your calorie intake must be less than what you burn up, there is a limit because if there's a drastic drop in calorie intake, your body will go into panic mode and think it's starving and this will reduce your fat burning capacity. Slowly and steadily is how you should do it. Consistency and discipline is the key. Have proper portioned meals every 3-4 hours and this should keep your metabolism up and raised all day.

There's no point working hard with your exercises if you're going to eat the wrong foods and cover up your toned abs with fat. There are also certain foods that promote belly fat storage, so these foods should be avoided. Although these everyday foods, by their chemical nature, promote fat accumulation, there are foods that you can eat to prevent or counteract belly fat. For more information on this, see below.

The second part in getting sexy, toned abs is exercise. Doing the right exercises will help you:

1. strengthen and develop your muscles

2. prevent injuries

3. develop high and long lasting metabolic rate

Contrary to popular belief, some people spend hours in the gym doing ab exercises like crunches and not get the toned abs they want. Doing high intensity, weight training and core body exercises will benefit you more. Don't worry ladies, weight training won't bulk you up to look like the hulk. It will tone your body and abs. Cardio workouts simply does not create the right long lasting metabolic environment to promote fat burning. The link below has diagrams and descriptions to show you which core body exercises and ab exercises to do and which to avoid.

Now that you've worked hard and achieved your sexy abs, the last important part is to know how to show off your sexy toned abs. And this doesn't have to be at the beach during summer only. You can still show off your toned abs and lean body during winter.

Of course during summer, this is simple. By the beach, wear bikinis or one piece suits with the middle section cut out. For guys, you can simply dress down with just surf or board shorts or even speedos. Oil up to show off some gleam from your sculpted six pack abs. Or if you don't like the greasy feel, just use some sunscreen to help create a shine. When you're not on the beach, wear tight T-shirts or mid-riffs for girls. Or even low slung jeans or hipsters and a short tank top.

During winter, wear tight, ribbed, long sleeved shirts.You can even wear one size smaller. Stick to light colours to show off your flat stomach. You don't want to hide it with dark colours. White is best. Ever seen Vin Diesel in the movie "XXX" (Triple X)? Girls can do the same and wear tight fitting long sleeved shirts. Ever seen Kristen Bell in "Forget Sarah Marshall"? You can wear dresses made from materials that cling to the body such as silk. Stick to plain, light colours with no patterns to enhance rather than hide your flat belly. So to show your flat stomach off - go light, go tight.

See how the secrets to nutrition and exercises can help you burn more belly fat and get those sexy abs quickly.

The Top 6 Strategies For Keeping New Year's Resolutions Year Round!

Every year thousands of people make new year's resolutions ranging from giving up smoking, to getting more organised, to getting fit and losing weight.

However, according to studies, 35% of all New Year's Resolutions are broken within the first 4 weeks. How about you? Have you ever started the New Year with an initial burst of enthusiasm and the firm resolve to change your ways, but by February those nasty habits have crept back in again?

If so, this article is for you! Read on to find out how to keep your New Year's resolutions year round.

The Number 1 New Year's Resolution.

A survey conducted by a leading international health magazine revealed that the number 1 New Year's Resolutions are:

a) Lose Weight and b) Get Fit

We're all aware of the importance of maintaining a healthy bodyweight and adequate level of cardiovascular fitness. After all, your health and fitness is the foundation for everything that's good in life.

Therefore, if you're tired of being overweight, unfit, unhealthy (or all of the above) and your New Year's Resolution is to lose weight and get fit, here are the top 6 strategies to integrate into your daily lifestyle and avoid being a New Year's Revolutionary drop out!

1) Avoid the 'All or Nothing' Approach!

Ok, you're all fired up. You're going to lose 20 pounds in the first 20 days. And to achieve this you're going to go on a low carb, low calorie diet of less than 1500 cals per day. Plus you're going to exercise 6 days per week for a minimum of 1 hour at a time.

Sounds doable, right? But here's why this approach is guaranteed to fail! It all has to do with SUSTAINABILITY...

95% of people who go on calorie reduced commercial diets regain their weight -and sometimes more -within a period of 24 months or less. Always ask the question, 'Can I sustain this type of eating plan week after week, month after month, year after year? Or am I be likely to feel deprived, give in to cravings and overindulge within a few short weeks. (The most common scenario.)

Plus with all that exercise, there's a good chance that the weight you lose is not going to be just bodyfat. Excessive exercise, coupled with a calorie reduced diet, usually results in a loss of water weight and lean muscle. This means that your weight loss is likely to be very temporary as your reduced lean muscle mass actually compromises your body's ability to burn fat in the long term.*

Therefore your nutrition plan should be one you can adhere to without any deprivation. This means having the occasional cheat meal built into your plan so that you'll be less likely to go off the rails!

If your nutrition plan / training program is too strict you'll most likely get frustrated and give up. That's why it's called 'all or nothing.' We need to find the middle road!

Programs such as the Body Blueprint 5 Week LEAN Program and Body Blueprint 12 Week Challenge have sensible, balanced nutrition plans and the exercise component is only 4-5 hours per week. In other words, these programs are also sustainable in the long term.

*nb: If your goal is to lose weight and keep it off long term, it's not enough to do only cardiovascular work such as running, swimming cycling etc. It's imperative to include some form of resistance training (weight bearing) exercise as well.

2) Prioritize and Diarise!

As you've established that your health and fitness is your top priority, make sure to book your exercise times in your weekly planner. This is YOUR time! In other words, schedule everything else around these times. And remember, work commitments will always be waiting no matter what. If you delay exercising, the more likely it is that other things will present themselves during the course of the day and consume your precious workout time.

Tip: Where possible, train first thing in the morning. It's a great way to start the day and studies show you'll burn more fat as well.

3) Get Organized!

Don't leave it to chance! If your nutrition plan calls for 3 small meals and 2 small snacks everyday, spend an extra 15 mins in the evening and prepare your meals ahead of time. (the best time is when you're preparing dinner.) Not only will this save you time the next day, you'll be less likely to indulge on unhealthy snacks and save money in the process.

And don't forget to have your workout gear, trainers and iPod ready to go for the next day!

4) Surround Yourself with Supportive People

Know that there will be times when the going gets tough and when you'd rather have a day off or have an extra cheat meal. (Don't get me wrong, every now and then is fine, just make it the exception rather than the rule.)

It's in these moments that it really helps to have supportive friends, family and/or co-workers. Make friends with members at your local gym who share in your common goals and who have found ways to overcome these temporary challenges. You might even consider working out with a buddy. Not only will this keep your workouts fun and exciting, you'll have some healthy competition as well!

5) Remind Yourself Why!

If you find that you start to procrastinate and excuses creep in, remind yourself why you started exercising and eating well in the first place. What was it that motivated you to change your ways? Perhaps you were tired of feeling run down and low on energy? Maybe you wanted to start feeling more confident and boost your self esteem? Perhaps you wanted to have more energy for your kids? Do you really want to go back to that 'dark place' by neglecting your health?

However, once you've been exercising consistently for a couple of months I guarantee you'll experience some major physical and psychological benefits that will keep you coming back for more!

6) Use External Sources of Motivation

Unless you're a very highly motivated individual it's unrealistic to stay 100% motivated 100% of the time. Some of the external motivational tools you can draw upon from time to time include:

a) Personal trainers.

Think of a personal trainer as your personal coach. They can design new programs, spice up your workouts and train with you one on one. Appointments at set intervals keep you accountable and on target toward your goals.

b) Motivational CD's/ Books /Movies

Some of my favorites include motivational guru Anthony Robbins and the book /movie 'The Secret' by Rhonda Byrne.

c) Inspirational Music

Music is an excellent compliment to your exercise program. Make a play list of your favorite motivational songs for your mp3 or iPod and watch your workouts soar!

Conclusion

Make this year the healthiest year of your life. By following the principles outlined above you'll keep your New Year's Resolution intact and enjoy the benefits of health and fitness year round.

Mark Woodgate is a leading New Zealand personal trainer and is the the creator of the Body Blueprint Workout Club, an online personal training service that helps people from all over the world get into fantastic shape and achieve their fitness goals.

To receive your 30 day trial of the Body Blueprint Workout Club for only $1, visit http://www.bodyblueprint.co.nz/workout-club-30-day-trial.html

Weight Loss Made Simple - Ten Easy Steps to Keep Your Swimsuit Figure Year Round

Weight management is one of those age-old issues that we never seem to completely resolve. One might think that after all of the years of discussion about the best ways to achieve and maintain a healthy weight there would be a quick, easy formula. The truth is there are more programs, diets, and books than ever on this topic that continues to capture the attention of so many of us, and often confuse us.

Our genetic make-up, psychological and emotional programming, and environmental upbringing have all contributed to who we are and how we operate at all levels including our tendencies in weight, size, and fitness. Not one of us is just alike. Just as you cannot compare a rose to a daisy, or a hydrangea to a tulip, each one of us is unique in nature. Our objective then, for a great weight/fitness strategy, is not to create one perfect mold for everyone but to provide a way for any person of any genetic make-up who came from any background to benefit from a program which forms the most supportive, yet simple philosophy and habits to maintain a fit, slim, healthy body FOREVER. The end goal is not for all of us to aspire to one certain body size or shape, but to reach a size and shape that allows us to live healthy, fit, active lives and to look and feel good at the same time.

The following are ten no-nonsense, super-effective strategies that will benefit ANYBODY in helping achieve THE BEST healthy, fit, slim body possible.

Strategy #1 - Cut the Mental Crap!

Seriously, as long as you believe you have fat genes that make you fat or you keep your identity wrapped up in the fear of being overweight - your own psychological programming will keep setting you up to fulfill those beliefs. Psychological programming is powerful. It controls your beliefs, your actions, and even the behaviors of each little cell through chemical messengers that come from...yes, your brain via your thoughts. How do you instantly begin to change your self-sabotaging programming?

Wear a rubber band around your wrist EVERY day. When those old fat lies pop up - snap yourself and say "That's a bunch of RUBBISH! I'm not buying it ANYMORE!" Then look at yourself in the mirror if you're near one and say "I'm fit, I'm slim, and nothing can stop me from looking and being my best!" Repeat this exercise at least ten times a day. If you REALLY stick with it, it will have a huge impact on your success. YOU have the power to change your beliefs.

Strategy #2 - Move It!

Why do you think you were made with all of those joints and muscles? That's right...not to hold still. Getting that body moving the way it was meant to will create massive changes in your fitness picture. The benefits are multi-fold.

First of all, engaging in some kind of aerobic activity at LEAST four times a week will raise your metabolism not only when you are doing it, but for hours afterward you have metabolic benefits. Secondly, doing some kind of weight bearing exercise will create more lean muscle in your body, which burns far more calories ounce-per-ounce than that useless fat that's been hanging around. Thirdly, the psychological benefits of exercise will make you feel like a million bucks. You'll have more energy throughout the day, which will motivate you to move even more! Oh, and don't give yourself any excuses like "I can't afford a gym membership." Because, you know what... I can, and I don't use it.

Instead, I tie on my running shoes and head out for a jog or up a mountain (or even some hilly streets) for a hike. Jogging and walking are free. You don't have to pay a thing and you get to enjoy nature and fresh air, which can be like a whole meditative experience in itself. Then, when I return, I drop down for some push-ups, then some sit-ups, then some leg lifts and squats against the wall. You'd be amazed at how many weight bearing exercises you can do just bearing the weight of your own body. I also add in some inexpensive hand or ankle weights. I've even been known to grab some cans of chili for strengthening the forearms. All of this takes me no more than 45 minutes to an hour. It's really efficient when you don't have to drive yourself to a gym and back. No time wasted socializing either. Oh, and don't forget to stretch a little at the end. It will keep you flexible for tomorrow's fun!

Strategy #3 - If It's White and Refined Don't Eat It!

White flours and white sugars are refined which basically means they are stripped of much of their nutrition. What is taken out in the refining process is the fiber and some essential nutrients. Hello...there is probably a reason God put the fiber there in the first place.

It is the fiber part that regulates the processing and digestion of the food. Fiber slows the absorption of the bad sugars, which is what white flour and obviously white sugar become in the body. Without fiber, the body goes into a glycemic overload which quickly causes the pancreas to work extra hard trying to create the insulin needed for your body to DEAL with the overload. As your insulin spikes, it shoots your body into a metabolic stratosphere...way past your target metabolic zone. Then, this white product (which is basically devoid of any quality nutrition) makes its way down through the intestines as they work to eliminate the waste. Because it is missing the fiber, it begins to coat the intestinal walls, creating a toxic build-up and slowing metabolism down even more. The whole thing sounds rather disgusting, doesn't it?

Avoid the white breads, white rice, bagels, cookies, pastries and such. Stick with 100% whole wheat or whole grain breads. Choose brown rice over white (the fiber is still there). Discover fun new whole grains and use them for side dishes, baking, and as hot cereals. Grains like kamut, barley, millet, amaranth, spelt, steel cut oats, wild rice, couscous and buckwheat are just some of the many that are full of delicious taste, texture, and nutrition, which makes eating so much more interesting. Most of us have been eating wheat and rice like they are the only game in town. Choose breakfast cereals that have at least 6 to 10 grams of fiber per serving; there are lots of them.

Notice in the new recommended food pyramids white products are way up at the top in the tiniest section...right next to red meats and butter, basically telling you to eat very little of them. I would recommend skipping them altogether. There are SO many other great things to eat that will keep you healthy and slim.

Strategy # 4 - Protein at EVERY Meal is a Must!

THIS is one of the easiest lean body strategies you can employ. A true "no-brainer." Multiple studies show that eating adequate amounts of protein with each meal will keep you leaner and healthier. How? The amino acids found in high quality protein do three things.

Number one, they help maintain and build muscle mass and strength, and remember - lean muscles burns more calories pound per pound than fat.

Number two, eating at least four ounces of protein with each meal can raise your metabolism as much as thirty percent. You might think of protein as propane added to your metabolic fire...it causes it to burn faster and hotter.

The third thing adding more protein does, is to keep glycemic levels (that would be your blood sugar) level. Spiking glycemic levels causes a big decrease in metabolism. Eating protein with each meal prevents this from happening and causes the opposite response in the body; stabilizing blood sugars and putting you at your highest metabolic target rate.

The other positive effect from consistent protein consumption is better health. Research shows that stable glycemic levels also prevent the onset of Type II Diabetes and osteoporosis. Good protein sources include 4-6 ounces of chicken, turkey breast, lean cuts of beef, fish, non-fat yogurt or cottage cheese, lentils, beans, skim milk, tofu, and eggs.

If you want to be your leanest self you can't skip the protein. When you consistently include protein in each meal, you will feel satisfied for much longer because your blood sugar isn't swinging wildly about, making you think you need to keep eating. Go ahead and start to imagine how great you're going to look with leaner, protein-fed muscles, because that's exactly what you'll be looking at when you use this strategy!

Strategy # 5 - Change your 5-a-Day to 9-a-day to Eat More & Weigh Less

When you include enough vegetables and fruits in your daily diet, not only will you become more lean and fit, your health will improve dramatically. Vegetables and fruits contain micronutrients which bring energy to our cells and increase metabolism. Adding lots of veggies and fruits makes eating right and staying slim SO much easier.

Fruits and vegetables contain lots of water and fiber (there's that fiber we need again). Because of this they are low in calories. Adding more of them to our meals allows us to eat more but consume fewer calories. What a great deal! The bulk and fiber that veggies and fruits have make us feel full and satisfied after a meal, so we aren't as tempted to order the banana-cream pie when we're finished. As if you needed any more reasons to veggie up your day, these nutritional superstars help reduce the risk of cancer and other chronic disease.

A good rule of thumb for produce is fresher is better. Vitamins and micronutrients begin to dissipate with extended storage or over-cooking. Drop by your local farmers markets and roadside fruit stands to get the most vitamin-packed freshness possible. Smaller grocery stores often carry more local produce than others. The many different colors of produce have unique nutritional properties, so select a good variety to eat from the rainbow of colors available.

Here are some great ways to enjoy lots more of them:

-Add spinach, broccoli, mushrooms, tomatoes, or onions to your eggs.

-Throw a handful of mixed berries and a half of banana on top of your grainy cereal.

-Put a smear of peanut butter on your whole-grain toast and put chopped nectarines, bananas, and strawberries on top.

-Pile your sandwich with leafy green lettuce or spinach, tomatoes, sprouts, cucumbers, tomatoes, cabbage, or onions.

-Substitute a few cups of chopped veggies for part of the rice or pasta in recipes...you won't even miss them.

-Let veggies be the biggest serving on your plate - and add a side salad with low-fat dressing or olive oil and balsamic vinegar.

The more veggies and fruit you eat, the less you will crave the other stuff that makes you fat and is devoid of quality nutrition. Here's to 9-a-day!

Strategy # 6 - Keep the Fire Burning

There is a reason crash or fad diets never work in the long run. They actually create a slower metabolism...something you DON'T want. Food causes something called thermogenisis within the body. This is essentially the body's metabolic response to food when it is eaten. Eating revs up metabolism because the body is working to digest the food. If you don't provide enough food for your metabolic fire, say less than 1000 calories a day, the fire will slow way down, making metabolism rather sluggish. If you consistently over-eat, the metabolic fire will be over-loaded, and the extra calories will convert to fat and get stored.

Ideally you want to keep your thermic effect happening consistently throughout the day, starting with breakfast. Studies show that breakfast eaters maintain a more consistent weight than non-breakfast eaters. Eating smaller meals and snacks regularly, throughout the day will keep your body's thermic effect to kick in. Revving up metabolism more frequently will raise your overall metabolism to help create the leanest version of you. Never go more than 4-5 hours without eating. You don't want those metabolic fires to get sluggish...you want them burning mightily to help keep you lean and light.

Strategy # 7 - Eat Your Fats to Get Thin?

Strange, but true. When we went through the carb-diet craze, fats got a really bad rap. As Americans started eating plates of pasta and boxes of bagels, and avoiding such things as avocados, almonds and salmon, we started getting fatter and fatter. We somehow got stuck on the idea that any fat is bad. NOT TRUE. These good fats found in such foods are so crucial to our health and metabolism that we simply cannot be completely healthy without them.

In this good fat group there are three types of essential fatty acids or EFA's, and they are our most potent blood sugar stabilizers. Omega 3's found in walnuts, pumpkin seeds, flax seeds and flaxseed oil, and fatty fish; the good omega 6's that are found in borage and evening primrose oils; and omega 9's that can be found in such things as olive oil, avocados, and peanuts. In addition to stabilizing blood sugar, EFAs actually boost your body's ability to specifically BURN FATS rather than store them. Many overweight or obese people have an EFA deficiency. EFAs also provide a great nutritional support to your heart, brain, skin, and reproductive system. Now that's a food you want on your side! If you find that it is difficult to get the full amount of EFAs you need in a day, the supplements are very safe and effective. They are basically the actual food source in a gel cap or liquid oil.

Just to eliminate any confusion, make sure you stay away from the bad fats which include hydrogenated, oxidized, or heat processed fats found in things like margarine, fried foods, and shortening. Those "bad" fats are linked to premature aging and diseases like cancer and heart disease.

Get ready to put those good fats to work sculpting your body and making it healthy at the same time.

Strategy #8 - Green Tea

If you aren't already drinking it, now is the time to start. Here's why. There is a special antioxidant found in green tea called Epigallocatechin-3 or EGCG. It is the new beauty-child of the antioxidant world--because it is 100 times more powerful than Vitamin C and 25 times more powerful than vitamin E in its ability to overcome those nasty free radicals that circulate through our bodies and cause cellular destruction. Antioxidants safely terminate the chain reaction of destruction of molecules before they are damaged.

Researchers have also discovered that the other important response EGCG causes in the body is to increase the thermic effect, resulting in that higher metabolic burn we talked about. They found by drinking 5 cups of green tea per day you will burn 80 extra calories. Doesn't sound like a lot but....green tea also seems to curb the appetite. If you have a cup of green tea BEFORE you eat a meal, you are less likely to overeat; AND you get the enhanced metabolic effect. You can feel good about this strategy, knowing the EGCG is doing its job in your body to shut down the free radical destroyers and to help keep you at your best metabolism. Healthy and slim...now that's a no-brainer!

Strategy # 9 -Conscious Eating

Many people who have weight issues have portion blindness. They do a lot of mindless eating and snacking without really consciously registering what they are doing. Then they tell their friends how they really don't eat that much and can't figure out how they have gotten heavy.

This strategy says never eat ANYTHING without consciously thinking about the ratio of calories to nutrition. For instance...if I eat a simple glazed donut, I've consumed about 200 calories and 12 grams of fat, spiked my blood sugar, lowered my metabolism, and gotten VERY little nutrition. Empty calories, in other words, which will leave me feeling hungry again in a very short time. If I eat a piece of whole grain toast with a tablespoon of peanut butter on it, I've consumed about the same 200 calories but... I've eaten a nutrition-packed snack or mini-meal, stabilized my blood sugar, raised my metabolism and I'll go a lot longer without feeling hungry again.

Don't mindlessly throw food into your mouth without awareness. That's just not smart and even simple strategies require you to use some sense. Don't punish your body anymore by filling it with junk. Be consciously aware of WHAT you're eating and make it your goal to give your precious body ONLY the finest, highest quality foods. You're worth it.

Strategy #10 - Laugh yourself thin!

I saved the best for last. This new wave of tackling weight issues is my favorite yet. It has been referred to as purposeful laughing, laughter therapy, and even laughtercising. Its purpose is to get you out of a depressive, anxious funk that might cause you to turn to food for comfort. Many people struggle with weight because they do emotional eating. Laughter therapy says the minute you feel like turning to food for comfort, instead, laugh like a lunatic as in big, loud guffaws!

Depression and anxiety are emotional and mental states. What is better than laughter to change your state of mind? This strategy has been used successfully by emotional eaters and here's why. After a good hard laugh don't we all feel more energetic, positive, and less burdened? Deliberate laughing can give you all of those same benefits and get you moving in a different direction. Researchers say laughter engages the muscles, oxygenates the blood, and both flexes and relaxes the body. There is also research that shows gleeful laughter to have similar benefits to moderate exercise.

The next time you start to feel emotionally out-of-control and want to head for the pantry, stand up and laugh yourself silly for 1-5 minutes. When you're finished take those good feelings and think of something positive to do. Call a friend, go for a walk, or read a great book. Even if you're a skeptic you MUST try this. If nothing else, life is a lot more fun when you're laughing!

Crystal Dwyer, Life Coach, Hypnotherapist, EFT/NLP - Scottsdale, AZ Get your FREE download of my 10 minute Joy Makeover at http://www.crystaldwyer.com

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Crystal Dwyer, author, speaker and highly skilled practitioner of Transformational Life Coaching, Emotional Freedom Technique and NLP (Neuro-linguistic Programing.) She co-authored a book with self-help experts Jack Canfield and Bob Proctor. Her own book, Pure Thought for Pure Results: How Messy Thinking Can Make or Break Your Life will be available in January.

Her personal challenges and intuitive experiences led her to pursue this path of healing for herself. She feels that those experiences and resulting wisdom have been a gift from God, which others are benefiting from by moving out of confusion and pain into a joyful life.

CrystalDwyer.com