Flat Belly Exercise

Flat Belly Diet

2010-03-09T09:48:00.000-08:00

I have been asked for more information on the Flat Belly Diet, here you go folks, I have been away and am happy to get busy again for Spring time fun!

The Best Foods to Eat For a Flat Stomach

2009-12-15T09:33:00.000-08:00

It is common knowledge that you can strip that belly fat by exercising right. But did you know that you can eat your way to a flat stomach? I know it sounds incredible, but it is possible to lose belly bulge and acquire washboard abs by consuming fat! The health and fitness experts at Prevention magazine certainly seem to believe so. If you eat certain kinds of food, you shall be able to burn away those tummy calories real fast without having to take recourse to crunches and abdominal twists.

Foods to eat for a flat stomach will include chocolate (!), olives, avocado, nuts and seeds, oils. To target the fat around your stomach, you have to eat food rich in MUFA or monounsaturated fatty acids. It is a very healthy kind of fat or good/beneficial fat. You have to hand pick and select from the 5 main groups of MUFA and include them in your meals.
Good quantity MUFA can be found in healthy oils like soybean oil, walnut oil, pea nut oil, sesame oil, flax seed oil, safflower oil, olive oil, canola oil, rice bran oil as well as in pesto sauce. These are the mediums with which you should cook your food. Give sunflower oil a miss. You should stuff yourself with olives if you want to make your bulging belly or pot belly vanish. Take your pick from green olive tapenade or black olive tapenade or plain and fresh green and black olives.
You can consider incorporating avocados of the Florida or Hass variety in the entrees in your meal, which will help you combat a bulging belly.
Among the seeds and nuts which are rich sources of MUFA are tahini or sesame seed paste, pumpkin seeds, sunflower seeds, pistachios, macadamia nuts, pecans, pine nuts, almonds, hazel nuts, Brazil nuts, walnuts, roasted pumpkin seeds, dry roasted peanuts, dry roasted sunflower seeds, dry roasted cashews, cashew butter, crunchy and smooth munchy natural peanut butter, almond butter. You can either gobble them up as snacks or garnish your food items with these. Even dark chocolate chips and semi sweet chocolate chips contain MUFA.

Article Source: http://EzineArticles.com/?expert=James_Penn

Quick Tips to Boost Your Metabolism

2009-12-14T10:14:00.001-08:00

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one's metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed

2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

Stress Can Add Weight Gain

2009-11-24T13:53:00.000-08:00

Many women today have to deal with maintaining a family and also maintaining a career. This can produce a lot of anxiety and stress for the woman. As a result, here is a list of techniques that a woman can use to help manage their daily stresses and anxieties at their job and/or in the household.

Sometimes, we get stressed when everything happens all at once. As a women you may experience those times when you have to take care of your family and also do your job at the same time. When this happens, a person should take a deep breathe and try to find something to do for a few minutes to get their mind off of the problem. A person could take a walk, listen to some music, read the newspaper or do an activity that will give them a fresh perspective on things.

When facing a current or upcoming task in your household or career that overwhelms you with a lot of anxiety, divide the task into a series of smaller steps and then complete each of the smaller tasks one at a time. Completing these smaller tasks will make the stress more manageable and increases your chances of success.

Another technique that is very helpful is to have a small notebook of positive statements that make us feel good. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you in your pocket. Whenever you take a break from your chores open up your small notebook and read those statements.

In dealing with your anxieties at your job, learn to take it one day at a time. While the consequences of a particular fear may seem real, there are usually other factors that can not be anticipated and can affect the results of any situation. Get all of the facts of the situation and use them to your advantage.

I know that our anxieties and stresses can be difficult to manage at our place of work and in the household. The more control you have over your stresses and anxieties, the better off you will be in the long run and the easier it will be to achieving your goals.

Britney Spears Ab Workout Revealed

2009-11-23T16:33:00.000-08:00

Britney Spears Abs Routine. 5 Flat Stomach Tips - Exercise like Britney Spears with this workout to get flat abs. This quick and easy ab routine will have your core and stomach looking flat and toned in no time. Fit fitness into your daily routine for best results.

Why excess abdominal fat is more DEADLY than you think

2009-11-23T10:16:00.000-08:00

Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com . I thought this was an important topic to share with you because the reality is that most people simply don't realize how dangerous their excess abdominal fat really is to their health.

The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at...

http://e-diet-plans.com/flat-abs.htm

Train hard, eat right, and enjoy life!

Mike Geary

Certified Nutrition Specialist

Certified Personal Trainer

Author - The Truth about Six Pack Abs

Flat Belly Diet

2009-11-13T09:52:00.001-08:00

Just a few simple rules: Stick to 400 calories per meal. Never go more than 4 hours without eating. Eat a MUFA at every meal. Via CBN.com What is a MUFA? The latest research shows that there are astonishing benefits to monounsaturated fatty acids (MUFAS). These plant based fats are found in foods like olives, avocados, chocolate, nuts, seeds

How to eat for a flat belly - Watch more Videos at Vodpod.

Sassy Water for Flat Belly

2009-11-12T10:18:00.000-08:00

Tip Of The Day

Drink one whole serving of signature 'Sassy Water' every day. The authors call their water recipe Sassy (From The Flat Belly Diet Book) because it's much perkier than plain old water. The ingredients in it aren't just for flavor: the ginger also helps calm and soothe your GI tract. In addition to Sassy Water, you may drink 100 per cent pure herbal teas such as chamomile or peppermint.

SASSY WATER

    * 2 litres/31/2 pt water
    * 1 tsp freshly grated ginger
    * 1 medium cucumber, peeled and thinly sliced
    * 1 medium lemon, thinly sliced
    * 12 mint leaves

Combine all ingredients in a large jug, chill in the refrigerator and let the flavors blend overnight.

Did you know?
If you do not Eat slowly. You take in large gulps of air without realizing it. All that excess air gets trapped in your digestive system and causes bloating.

Your Ideal Body Weight Chart For Flat Belly

2009-11-11T16:21:00.000-08:00

Ideal Flat Belly Body Weight Charts

Flat Belly Body Weight Chart for Men

For Men 25-59 years of age.
Height in Feet & Inches	Small Frame	Medium Frame	Large Frame
5'2"	128-134	131-141	138-150
5'3"	130-136	133-143	140-153
5'4"	132-138	135-145	142-156
5'5"	134-140	137-148	144-160
5'6"	136-142	139-151	146-164
5'7"	138-145	142-154	149-168
5'8"	140-148	145-157	152-172
5'9"	142-151	151-163	155-176
5'10"	144-154	151-163	158-180
5'11"	146-157	154-166	161-184
6'0"	149-160	157-170	164-188
6'1"	152-164	160-174	168-192
6'2"	155-168	165-178	172-197
6'3"	158-172	167-182	176-202
6'4"	162-176	171-187	181-207

Flat Belly Body weight chart for Women

For Women 25-59 years of age.
Height in Feet & Inches	Small Frame	Medium Frame	Large Frame
4'10"	102-111	109-121	118-131
4'11"	103-113	111-123	120-134
5'0"	104-115	113-126	122-137
5'1"	106-118	115-129	125-140
5'2"	108-121	118-132	128-143
5'3"	111-124	121-135	131-147
5'4"	114-127	124-138	134-151
5'5"	117-130	127-141	137-155
5'6"	120-133	130-144	140-159
5'7"	123-136	133-147	143-163
5'8"	126-139	136-150	146-167
5'9"	129-142	139-153	149-170
5'10"	132-145	142-156	152-173
5'11"	135-148	145-159	155-176
6'0"	138-151	148-162	158-179

Todays Diet Tips

2009-11-10T16:01:00.000-08:00

Quick Dieting Tips

1. Don't Eat Standing Up When Dieting

Even if you only eat a sandwich or a roll, put it on a plate and sit down to eat it.
Couple reasons why I say this.
Sitting down to eat helps us look at our food seriously. Second, it helps our body to 'remember' what we eat. Third, you will eat slower.

Take a Bite, put your fork down and chew, this will encourage eating slower so your body feels full.

2. Don't Eat in Front of the Refrigerator When Dieting

I read that 70 percent of dieters confessed to eating something high-calorie in front of the refrigerator.

3.When dieting PAY ATTENTION to what you eat
Invest in yourself and by a food diary. Keep detail track of what your eating, when your eating and how much your eating. At the end of the day or week, go back and see where there may be a problem.

4.Get into a mindset that what you eat will eventually become you.

5.Dieting simply means eating differently - it means choosing less fattening foods.
And because these foods are less fattening, we can eat lots of them.

6.Compared with the every day strain of carrying extra weight on your body - dieting is easy!

Foods To Avoid To Get Your Six Pack Abs

2009-11-04T08:01:00.000-08:00

Here is a list of foods you should avoid at all costs:

If you Enjoy Reading this article download his Free Ebook that I just finished reading, I printed off the menu items and grocery list for my husband! It is a Blueprint from exercise to nutrition on achieving flat abs.

1. Processed Foods – These top my list of foods to avoid because not only will they make you fat, but they can cause a variety of deadly health problems. Processed foods contain no natural antioxidants, phytonutrients, fiber, vitamins, or minerals, and eating them puts a strain on your digestive system. Processed foods are also very high in sugar, salt, food additives, and toxic fats. The human body was not designed to be able to fully process and digest this type of man-made food so avoid processed foods at all costs for a healthy and lean body. Some examples of processed foods are (white bread, breakfast cereal, chips, white rice, etc)

2. Toxic Fats – You don’t have to go far these days to hear people talk about the dangers of killer trans fats and saturated fats. In case you have been on the moon for the past few years I will share a few facts about these deadly fats. Trans fats are basically just chemically altered fats and oils. A few examples of foods laden with toxic fats are: snack bars, breakfast cereals, rolls, pastries, crackers, and many other packaged and processed foods. While grocery shopping, be sure to shop the perimeter of the store because most of the garbage food is in the aisles.

3. Sugary Foods & Drinks – Lets face it, sugar tastes great, but it WILL make you fat and unhealthy. I call sugar the most powerful drug in the world because it has the most addicts across the world than most other drugs combined! Here’s the thing. When you eat sugar, your body creates a cycle that constantly demands more and more sugar. Not only that, but sugar also raises insulin levels! If you are not familiar with insulin, it is a very powerful hormone that tells your body to store fat. Over time, if you continue to eat sugary foods, your cells will become resistant to this over-production of insulin and you could end up with type 2 diabetes.

4. Processed Meats – Now I have to admit, I love a great deli sandwich or hot dog at a ball game, but buyer beware. Packaged meats and cold cuts contain nitrates and nitrites which many experts believe cause deadly cancers. Processed meats also contain insanely high amounts of salt and saturated fats, which can lead to hypertension, high cholesterol, and heart disease. If that wasn’t bad enough, eating these foods is guaranteed to cause you to gain weight. So avoid foods like bacon, hot dogs, sausage, salami, bologna, and any other processed deli meat like the plague and cook your meat yourself.

5. White Flour – White bread and white flour products will make you fat. Plain and simple. Not only do they have no nutritional value, but they are converted to sugar by your body just as fast as cake and ice cream. Eating foods made with white or refined flour is definitely a sure-fire way to add some quick pounds of blubber! Here is a tip: Be sure to read all bread labels carefully because many clever food manufacturers try to disguise white bread as wheat bread by adding molasses to it so it looks darker. Don’t fall for this trick!

6. Chemically Laden Foods – Do you have any idea how many toxic chemicals are in our food supply? Do you realize that these toxins are keeping you fat and unhealthy? If you are one of the millions of people across the planet eating processed foods, chances are you are also consuming bleaching agents, flavoring agents, chemical preservatives, texturizers, emulsifiers, as well as synthetic dyes. If that isn’t enough to gross you out, get this, most chemical food additives are made from coal tar or petroleum products!

Most foods that are grown non-organically are likely tainted with harmful toxic chemicals, as well as herbicides and pesticides. These toxins overwhelm the liver, increase your risk of disease, and can make you fat. If you value your health and want to be fit, steer clear of foods containing dangerous chemicals.

7. Artificial Sweeteners – If you are like the rest of us, you see food products everywhere in flashy boxes that read “Sugar Free” and think…awesome, I can eat this and not gain weight. Not so fast my friend! Most people don’t realize this because artificial sweeteners generally have zero calories, but artificial sweeteners will make you fat. How is this possible?

First, these fake sweeteners increase your appetite by sending false signals to the brain that sweet food is on the way. Your brain subsequently becomes confused when sweet food never arrives and so it never gives the signal that you are satisfied. You will develop a nasty sweet tooth, and have sugar cravings throughout the day. Not what you want if your goal is to lose stubborn body fat!

Artificial sweeteners are well…artificial, so the body typically sees this “food” as a foreign invader and treats it as such, thus overwhelming the liver with an intense workload.

Now the liver is important because it filters and removes dangerous or unnecessary substances from the body, but when the liver is overwhelmed with toxins like artificial sweeteners it can no longer process the essential nutrients that your body needs to function at its peak. An overworked liver can’t properly break down fats so you will have a very tough time losing any weight at all if your liver is tired. If you want to lose fat, you need to keep your liver to functioning at its peak.

Hopefully this article opened your eyes about the types of foods you need to avoid to keep your body, lean, healthy and strong for life. So eliminate toxic processed, man-made foods, fast foods, toxic fats, and sugar from your diet and you will live a long healthy life as well as get the rock hard body and 6 pack abs you deserve in the process.

Our Pick Of The Month Read

2009-11-03T16:34:00.000-08:00

Flat Belly Diet! Pocket Guide: Introducing the EASIEST, BUDGET-MAXIMIZING

Eating Plan Yet
By Liz Vaccariello

Product Description

A quick and handy guide to smart eating choices from the diet that’s transforming America belly by belly

All across America, people are changing their bodies—and their lives—thanks to the Flat Belly Diet! Now, making the best choices for a flat belly in the supermarket, at home, in a restaurant, or anywhere is even easier with the Flat Belly Diet! Pocket Guide.

Products For A Flat Belly

2009-11-02T08:59:00.000-08:00

The Exercise Ball For Flat Abs

2009-10-31T07:00:00.000-07:00

The exercise Ball, it’s one of the hottest pieces of exercise equipment in the fitness industry, and for good reason. Looking for Flat Abs? Your core is worked with every move, this helps in getting your flat abs.

When doing abdominal exercises on the ball…
Your abs work harder.
There is more Range of Motion.
There are greater improvements in your balance, coordination, and stability.

It’s already been demonstrated through scientific research that the ab and stomach muscles work harder during a crunch if the you are lying on an exercise ball or another surface that is less stable than the floor, and in addition to the stability challenge doing crunches on the exercise ball increases the range of motion of the exercise which also has added benefits.

The Benefits?
A primary benefit of exercising with an exercise ball as opposed to exercising directly on a hard flat surface is that the body responds to the instability of the ball to remain balanced, engaging many more muscles. Those muscles become stronger over time to keep balance. Most frequently, the core body muscles — the abdominal muscles and back muscles — are the focus of exercise ball fitness programs.

Exercise Ball Exercises

Sample Meal Plan

2009-10-28T10:24:00.001-07:00

This is a Sample Meal Plan adding up calories for you. This is based off of our tables here
Once you decide what sort of diet your going to work with, use our charts to help you pave the way. This is Not the Mufa Diet Plan, we will go over that soon.

Remember your aiming for 4-5 meals per day to help you get that flat belly and to lose weight.

Values are approximate for edible portions.)
Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Food Item	Quantity	Calories
Grapefruit	1	80
Kiwi	1	45
Orange	1 medium	70
Total 195
Lettuce, romaine	4 ounces	25
Banana	1 large	105
Grapes, green	1 cup	90
Pear	1	100
Total 320
Apple	2.75" diameter	80
Dates	10	230
Total 310

Food Item	Quantity	Calories
Blueberries	1 cup	80
Strawberries	1 cup	55
Pineapple	8 ounces	60
Total 195
Peach	1 medium	50
Plum	1	30
Nectarine	1	75
Total 155
Cantaloupe	half of 5" diameter	95
Honeydew	6.5" wedge	45
Watermelon	4" x 8" wedge	155
Total 295

Food Item	Quantity	Calories
Potato, mashed	1 cup	180
Squash, summer	.5 cup	55
Onions, white, raw	4 ounces	40
Pepper, sweet red	1 medium	25
Vegetable oil	1 tablespoon	120
Total 420
Broccoli	4 ounces	30
Carrot	1	30
Rice, brown	.5 cup	110
Cauliflower, raw	1 cup	30
Margarine, regular	1 tablespoon	102
Total 302

Food Item	Quantity	Calories
Corn, on cob	1 ear	85
Spinach	1 cup	10
Butter, regular	.5 tablespoon	51
Total 146
Lettuce, head	1 cup	15
Tomato	1 medium	20
Celery	1 stalk	5
Dressing, low-calorie	1 tablespoon	15
Total 55
Asparagus	4 ounces	20
Peas	1 cup	125
Avocado	1 medium	305
Total 450

Food Item	Quantity	Calories
Peanut butter	1 tablespoon	95
Banana	1 large	105
Bread, whole wheat	1 slice	60
Milk, skim	1 cup	85
Total 345
Omelet, cheese	2 eggs	260
Orange juice	1 cup	105
Yogurt, low-fat	1 cup	127
Total 492
Sunflower seeds	3 ounces	480
Cucumber	half 8"	7
Tomato	1 medium	20
Total 507

Food Item	Quantity	Calories
Soup, chicken noodle	1 cup	75
Tomato juice	6 ounces	35
Tuna, in water	3 ounces	135
Lettuce, romaine	4 ounces	25
Total 270
Salmon, baked	3 ounces	140
Vegetable oil	1 tablespoon	120
Squash, zucchini	1 cup	40
Turnips	1 cup	55
Wine, dry	4 ounces	100
Total 455

Food Item	Quantity	Calories
Potato baked	4 ounces	125
Cheese, cheddar	1 ounce	120
Cream, sour	1 tablespoon	25
Green beans	4 ounces	40
Total 310
Pizza, cheese	1/8 of 15" pie	290
Soup, clam chowder	1 cup	165
Ginger ale	12 ounces	115
Total 570

Muffin, bran	1 medium	150
Bacon	3 strips	100
Egg	2 large	160
Total 410

Food Item	Quantity	Calories
Bagel	1 medium	165
Cheese, cream	1 ounce	100
Coffee, black	6 ounces	4
Cream, half & half	1 tablespoon	20
Sugar	1 teaspoon	15
Total 304
Corn flakes	1 cup	100
Milk, whole	1 cup	150
Apple juice	1 cup	115
Total 365
Oatmeal. cooked	1 cup	150
Raisins	.25 cup	120
Yogurt, whole	1 cup	140
Total 410

Food Item	Quantity	Calories
Pancake	3 4"	180
Syrup, corn/maple	2 tablespoon	120
Butter, whipped	2 tablespoon	130
Total 430
Chicken breast	3 ounce filet	140
Potato, sweet	5 ounces	200
Green beans	4 ounces	40
Total 380
Chicken pot pie	4 ounces	350
Milk, whole	1 cup	150
Total 500

Food Item	Quantity	Calories
Sirloin steak	4 ounces	229
Potato, french fried	12	200
Broccoli	4 ounces	30
Total 459
Chili con carne	1 cup	340
Muffin, corn	1 medium	130
Total 470
Beans, kidney	1 cup	230
Rice, white, cooked	1 cup	200
Pork chop	1	275
Applesauce	.5 cup unsweetened	52
Total 757

Food Item	Quantity	Calories
Frankfurter	1 regular	180
Roll, hot dog	1	160
Mustard	1 teaspoon	5
Total 345
Ground beef	4 ounces	320
Mushrooms	.5 cup	9
Pepper, sweet green	1 medium	20
Bread crumbs	.5 cup	170
Onions, green	6 small	25
Total 544
Fish filet sandwich	1 medium	370
Cola	12 ounces	144
Total 514

Walk or Jog For a Flat Belly

2009-10-28T08:19:00.000-07:00

Hi guys, this morning I strapped on my Nikes and went for a run, I got the heart pumping, I had ate a cup of Yogurt, had a couple egg whites on top of an english muffin too. Remember we can't just do a thousand situps to get a flat belly, we have to incorporate it all from eating healthy to drinking plenty of water to exercise.

Remember were trying to get the heart rate up to Boost your matabolism.
I like mixing it up!

Run hard or in place for 1 Min
Jog or walk fast for 1 Min
Continue to repeat so you get in 25 min of heart pumping aerobic activity!

Eat 5-6 Small Meals a Day

2009-10-27T11:21:00.000-07:00

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Always eat breakfast within an hour of waking up. Your metabolism has slowed through the night so now is the time to jump start it.The key here is to eat more, not less. Don't make your body store your fat cells since you are not feeding it.

Filling up on Fiber, protein and water will actually make you feel fuller. Eating more actually boosts your metabolism, the effort your body is using to digest actually helps you burn calories. Stay away from the foods that are high in calories and just plain bad.

Here's an eating schedule you can try:

7:00 a.m. - Eat breakfast (Yogurt, 3 egg whites with hot sauce, cup of oatmeal)
10:00 a.m. - Eat a light snack (Cup of soybeans steamed in microwave or stove top)
12:00 p.m. - Eat lunch (Usually a salad loaded with vegys, few pieces of cheese, cup of soup or baked potato)
4:00 p.m. - Eat a another snack (Peanut Butter Sandwich and an orange)
7:00 p.m. - Eat a small dinner with a treat (Lean white meat grilled, salad, some sort of starch)

Why You Can't "Spot Reduce"

2009-10-23T17:42:00.000-07:00

Want Flat Abs? Read On

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.

Why Can’t I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important
Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterol's that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

2. Spot Reduction Is a Mere Myth
It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.
So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.

Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.

Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.

3. There Are No Shortcuts
Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

4. Health and Fitness Require Commitment
Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

Do It the Proper Way

With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.

The 10 Best Foods For Flat Abs

2009-10-21T15:39:00.000-07:00

We have 10 foods we think will help whittle your waist. Plus they are nutritious!

Remember to play around with your diet. Tweek it, All of the best waist-whittling foods contain fiber to banish bloat, antioxidants to boost your abs routine's effectiveness, and protein to help maintain a healthy metabolism. Here, the top 10 choices for flatter abs.

1. Almonds
The sweet almond itself contains practically no carbohydrates and may therefore be made into flour for cakes and cookies (biscuits) for low-carbohydrate diets or for patients suffering from diabetes mellitus or any other form of glycosuria. Almond flour is gluten-free and therefore a popular ingredient in cookery in place of wheat flour for gluten-sensitive people and people with wheat allergies and coeliac disease. A standard serving of almond flour, 1 cup, contains 20 grams of carbohydrates, of which 10 g is dietary fibre, for a net of 10 g of carbohydrate per cup. This makes almond flour very desirable for use in cake and bread recipes by people on carbohydrate-restricted diets.

2. Eggs
All of the egg's vitamin A, D and E is in the egg yolk. The egg is one of the few foods that naturally contain Vitamin D. A large egg yolk contains approximately 60 Calories (250 kilojoules); the egg white contains about 15 Calories (60 kilojoules). A large yolk contains more than two-thirds of the recommended daily intake of 300 mg of cholesterol (although one study indicates that the human body may not absorb much cholesterol from eggs[18]). The yolk makes up about 33% of the liquid weight of the egg. It contains all of the fat, slightly less than half of the protein, and most of the other nutrients. It also contains all of the choline, and one yolk contains approximately half of the recommended daily intake. Choline is an important nutrient for development of the brain, and is said to be important for pregnant and nursing women to ensure healthy fetal brain development
3.Soy
Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement:
Shoot For; Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams.
4. Apples
he proverb "An apple a day keeps the doctor away," addressing the health effects of the fruit, dates from 19th century Wales. Research suggests that apples may reduce the risk of colon cancer, prostate cancer and lung cancer. Compared to many other fruits and vegetables, apples contain relatively low amounts of Vitamin C as well as several other antioxidant compounds. The fiber content, while less than in most other fruits, helps regulate bowel movements and may thus reduce the risk of colon cancer. They may also help with heart disease,weight loss, and controlling cholesterol, as they do not have any cholesterol, have fiber, which reduces cholesterol by preventing reabsorption, and are bulky for their caloric content like most fruits and vegetables.
5.Berries
Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth.
Aim For; At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.
6. Leafy Greens
Leaf vegetables are typically low in calories, low in fat, high in protein per calorie, high in dietary fiber, high in iron and calcium, and very high in phytochemicals such as vitamin C, carotenoids, lutein and folic acid as well as Vitamin K.
Shoot for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches.
7.Yogurt
Yogurt is nutritionally rich in protein, calcium, riboflavin, vitamin B6 and vitamin B12 It has nutritional benefits beyond those of milk. People who are moderately lactose-intolerant can enjoy yogurt without ill effects, because the lactose in the milk precursor is converted to lactic acid by the bacterial culture. The reduction of lactose bypasses the affected individuals' need to process the milk sugar themselves..
Shoot for; One to three cups a day of low-fat or fat-free yogurt.
8. Veggie Soup
Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year.
9.Salmon
Classified as an "oily fish salmon is considered to be healthy due to the fish's high protein, high Omega-3 fatty acids, and high vitamin D content. Salmon is also a source of cholesterol, ranging 23–214 mg/100g depending on the species According to reports in the journal Science, however, farmed salmon may contain high levels of dioxins. PCB (polychlorinated biphenyl) levels may be up to eight times higher in farmed salmon than in wild salmon.[12] Omega-3 content may also be lower than in wild caught specimens, and in a different proportion to what is found naturally. Omega 3 comes in three types, ALA, DHA and EPA; wild salmon has traditionally been an important source of DHA and EPA, which are important for brain function and structure, among other things.
10. Quinoa
Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthful choice for vegetarians and vegans. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source.

Stop Wasting Your Time with Worthless Treadmill and Elliptical Machine Workouts!

2009-10-17T12:26:00.000-07:00

Have you ever considered if treadmill or elliptical workouts are actually that effective... or are there more fun and more effective exercise methods?
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Now that I pissed off all of the treadmill and elliptical machine worshipers... let me say that if you truly enjoy mindlessly pumping away on a treadmill or elliptical (or exercise bike for that matter too), then by all means, keep doing what you enjoy, because enjoying your exercise is one of the most important aspects to sticking with any exercise program...
However, don't say that I didn't warn you that you were wasting your time with all that mindless cardio machine boredom.
If I haven't mentioned it before, I don't believe in cardio machines, and to be quite honest, I don't think I've personally used a treadmill, elliptical, or exercise bike for at least the last 7-8 years or so.
As a matter of fact, I don't even use cardio machines anymore for warmups before a workout (did before occasionally)... Nowadays, I prefer to do dumbbell or kettlebell snatches and swings mixed with bodyweight exercises as the perfect full body warmup at the beginning of my workouts.
So why do I have such hatred for cardio machines? Well, here goes:
1) Treadmills, ellipticals, and exercise bikes are mind-blowingly BOOOORING!
2) Mindless steady state cardio exercise while watching tv or reading creates a mind / body disconnect resulting in poor results from your exercise routine
3) I've seen studies that indicated that treadmill running may be less effective than outdoor running for various reasons such as stride abnormalities on treadmills vs natural running, slightly less caloric burn compared to outdoor running, etc.
(although I never recommend just "jogging" anyway... variable intensity walks / runs or sprints are so much more effective, training your heart rate in a much wider range instead of just the same pace during the entire workout).
4) Treadmills and ellipticals are ridiculously expensive and a waste of money for people that workout at home... there's so many better options for home workouts you could have spent your money on rather than wasting it on a treadmill, bike, or elliptical.
The perfect home gym setup is MUCH cheaper... there's no reason you need anything other than a jump rope, bodyweight exercises, a few dumbbells, stability ball, maybe a few kettlebells (if you want to get fancy), and perhaps high tension bands for some more variety. And of course... the great outdoors has some of the best workout options of all... hiking, mountain biking, kayaking, skiing, sports, and more!

5) Treadmills and elliptical machines are just a very ineffective way to workout compared to other options. Why should you do treadmill or elliptical workouts when you can get better results by doing more interesting forms of training that actually stimulate a fat-burning hormonal response and stimulate your metabolism to a greater extent.

What Is The Best Diet For Reducing Belly Fat

2009-10-09T09:59:00.000-07:00

The best diet for reducing belly fat

It is difficult to talk about belly fat without discussing obesity in general. Obesity is the condition where the body accumulates excess fat to the extent that it becomes risky to the person’s overall health. Obesity afflicts over 30% of the US populations and results in over a quarter million deaths each year. This is because obesity and belly fat are linked to cardiac failure, kidney failure, breathing problems, sleeping disorders and a general vulnerability to diseases because of a depressed immune system. Obesity and belly fat also cause low self-esteem because people who are obese are conditioned to think that they are unattractive by media standards. Although exercise is very effective in combating belly fat, dieting can also be key in winning this battle.

One of the best ways to use diet as a tool for weight loss is to get educated. This means learning about different food types and diets and what they do. There is a wealth of information on the Internet on just this very subject. For instance, the USFDA runs an excellent food pyramid website which contains almost everything you need to know about structuring your own diet. The web address is www.mypyramid.gov and it has the standard foods and diet plans that are recommended by food experts.

One excellent diet that is overlooked is water. Avoiding high calorie drinks such as sodas and instead getting into the habit of drinking lots of water is very helpful in the battle against obesity.

Cutting down on red meats and instead substituting with white meats and lots of greens is also a good strategy against belly fat. This is because in many instances, red meat has trans fats which can be easily accumulated and which have been the culprits in artery blockages and hence heart failure.

Beer Belly Unhealthy

2009-10-08T15:53:00.000-07:00

It’s no secret that beer belly’s look physically unattractive but there is a lot more to it than that. Excess stomach fat, even in a naturally thin person increases the risk of premature death due to heart attack, cancer, stroke, diabetes, heart failure and hypertension. That is why you have to know how to lose belly fat. Men deposit more fat in the abdomen than women, this may be the reason for the difference in longevity among genders. Abdominal fat also reduces metabolic health that can lower energy, decrease sex drive and performance and trigger some depression.

Most of the fat that men deposit lies deep in the abdomen called visceral fat and some on top of the muscles just under the skin called subcutaneous fat. While the subcutaneous version is relatively safe, the visceral surrounds the intestines and liver and acts as an active endocrine organ releasing hormones that cause inflammation in the body. It also interferes with the livers metabolism and insulin resistance which can lead to heart disease and type 2 diabetes. Visceral fat is also easily mobilized and sent into the blood stream causing arterial disease.

The tape measure rather than a scale is the best and simplest way to determine risk of heart disease. Men with waist sizes over 40 inches and over 34 inches in women are considered to be in the higher risk category. An increase in waistline of only 2 inches raises the risk by 17 percent in men.
Men with waist sizes over 40 inches are two times more likely to have at least one heart disease factor like high blood pressure, high cholesterol or diabetes over men with 32 inch waist or less.
The best way to shrink your stomach and visceral fat is with a combination of ab core exercises to keep your ab muscles toned.

Morning Weightloss Tip

2009-10-06T07:40:00.000-07:00

Introduce a regular exercise routine into your weekly schedule. Regular exercise effectively works to boost your metabolism, providing a great benefit of burning more calories daily! And as you are likely familiar with, when you burn additional calories, you lose more weight. Strive to exercise 3-5 times per week, spending 30 minutes in each session.

You will also want to include some moderate weight lifting exercises to build lean muscle mass. As you increase your endurance, increase the time spent exercising and the intensity during your workouts.

This morning I am off to work out down stairs, eat a healthy breakfast and take my Acai Berry
At the age of 43 I need a little extra help. :-) Have a great day folks!

Belly Fat Blasting Vegetables

2009-10-02T09:16:00.000-07:00

What? There are Specific 'belly fat blasting vegetables'?

There are certain chemicals in our food supply and our
environment, such as pesticides, herbicides, and certain
petrochemicals from household cleaners, cosmetics, etc. that
can act as xenoestrogens.

Xenoestrogens have an estrogenic effect which can wreak
havoc in your body, causing hormone balance disruptions for
both women and men.

This estrogenic effect that you are exposed to every day can
stimulate your body to store belly fat, along with many
other problems.

So why does this matter you ask?

Certain vegetables known as "Cruciferous" vegetables contain
unique phytonutrients such as indole-3-carbinol (I3C) that
help to fight against these estrogenic compounds-

-What are these vegetables?

That's the best part!

Broccoli, cauliflower, brussels sprouts, kale, cabbage are
just a few...all readily available at most every grocery
store.

And by fighting against these belly fat stimulating
estrogenic chemicals, these super veggies will help you win
the battle against stomach fat!

Alright, so get out there and eat your cruciferous
veggies...and tell your friends and family who how they too
can keep the belly fat away with these powerful
phytonutrients.

Flat Abs in the Pool Part 1

2009-09-30T17:11:00.000-07:00

When the weather is warm, there is nothing quite like going for a refreshing swim at the local pool. To add to the benefits, you can use it as an opportunity to work on those stomach muscles. The water provides natural resistance, making the pool a great place to do stomach exercises to flatten out that tummy. Despite the greater resistance water has than air, aquasizing is low-impact, meaning less strain on joints. Try out these exercises next time you take a trip down to your pool. Remember, consult your doctor before beginning a new workout routine, and always warm up properly to prevent injury.

The first set of exercises to try is called the jump and dig. There are two moves in this set, one for the upper body and one for the lower body. The former is great for your obliques, and the latter works on your abdominals. To start, stand in water that is between your belly button and chest. To work the lower body (including your abdominals), put your feet a wide distance apart, then jump so your knees come up to the surface of the water and back down. Picture a frog as you do it; this will help you get the form right. Next, to work the upper body, begin by making a scoop with both hands at the surface of the water. Bring your hand scoop below the surface, then scoop up and to one side. Alternate sides to work the obliques on both sides. Start by doing the two moves separately for three minutes each. Once you have mastered the form, do them at the same time to exercise both sets of stomach muscles at once.

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Flat Belly Diet! Pocket Guide: Introducing the EASIEST, BUDGET-MAXIMIZING

Eating Plan YetBy Liz Vaccariello

Product Description

Products For A Flat Belly

The Exercise Ball For Flat Abs

Sample Meal Plan

Walk or Jog For a Flat Belly

Eat 5-6 Small Meals a Day

Why You Can't "Spot Reduce"

The 10 Best Foods For Flat Abs

Stop Wasting Your Time with Worthless Treadmill and Elliptical Machine Workouts!

What Is The Best Diet For Reducing Belly Fat

Beer Belly Unhealthy

Morning Weightloss Tip

Start Losing Weight Today

Belly Fat Blasting Vegetables

Flat Abs in the Pool Part 1

Eating Plan Yet
By Liz Vaccariello