Don't Skip Breakfast

Most people I've worked with don't seem to like to eat in the morning. If you skip breakfast or have a breakfast low or without enough protein you are really hurting yourself. Think of the word itself BREAK FAST. You are eating after being without food all night and hopefully since the last nights dinner (12-16 hours). Especially if you're weight training, you need to feed those muscles with protein. Skip breakfast and you'll probably will be short of the minimum requirement for the day. One key thing to remember is when you eat in the morning you jump-start your metabolism. Eat within the first hour after waking for the best results.
If you just don't want to eat in the morning, drink your breakfast. My favorite is whey isoloate protein powder and some OJ. If you want something low fat/high protein try cottage cheese. If you hate the taste of cottage cheese cover it with fruit. Another good idea if you have a little time is egg beaters. They taste a little bland so try the flavored ones (southwest) or spice them up with what ever you like. Your body can only assimilate 30-40 grams of protein at a sitting. Start the day with 30 grams and you should be good for the rest of the day.

The Mental Benefits of Exercise

The American Heart Association recommends 20-30 minutes of moderate exercise five days a week. Most of us have heard of the term "runner's high". During exercise the body's pituitary gland causes a release of endorphins that cause this good feeling. These neurotransmitters not only reduce the body's awareness to pain but also will elevate one's mood. Studies have also shown that people who suffer from depression also have low levels of serotonin. Serotonin or 5-HT is produced by the body's pineal gland by an amino acid called tryptophan when you keep you heart rate up for 20-30 minutes. Increased serotonin will elevate your mood and help you sleep better as well.
Finally with exercise comes an undisputed increase of blood flow to the brain. This increase in blood flow will make you more alert. With increased blood flow, the brain is also able to eliminate waste products that accumulate during the thinking process. This may explain why we often have so many good ideas when we walk.

How to Improve Your Balance

As we age there are many things that are inevitable. There are also several things we can do to be proactive and maintain quality of life and independence. Along with walking which should be a given, weight training is a proven way to maintain muscle strength and tone. Unfortunately many people know this but don't follow through and make routine exercise a part of the day to day.
If you want work on balance, here are a few easy exercises. These can go along with your walking and resistance routine or possible be a good place to start. The first one is to look at a clock with a second hand and stand on one leg (without holding on to something.) Have something close by and just tap it to steady yourself as you need it. Start with 20-30 seconds and work up to a min. Repeat the other leg and do the same thing. You usually find one side is easier than the other. This will not only help your balance but also strengthen the feet and ankles. The other thing to do is what I call the Drunk Test. Walk heel to toe across a long room. After this becomes easy you can make it more challenging by pausing a few secs. after each step and then crossing your arms as you pause. If you're better than me you can close your eyes and try. Make sure you have someone you trust in back of you.

Diet Tips Guraranteed to Help You Lose Weight

The following are some basic ideas that have been proven to help you win the weight loss battle: Have a realistic goal, ask your doctor or a fitness pro. Keep a food journal, it will double your success rate. Shop on a full stomach with a list, don't impulse buy. Shop around the perimeter where the healthy foods are. If you plan on being out, bring healthy snacks so you don't get too hungry and overeat. Keep healthy items in the front of the frig and the pantry. This will help your willpower because you usually eat the first thing you see. Rework your recipes by substituting. Add turkey instead of beef, use reduced cheese and low fat items where ever possible. Drink more water and even add a glass before every meal to feel fuller. At restaurants you can often split an entree. You should get assertive and tell the waiter no bread or chips. If you are real hungry start with soup or salad before your 1/2 entree. It takes about 20 mins. to feel full so eat slowly. You can avoid stuffing yourself if you take your time. If you blow it, don't beat yourself up. Just make sure you're extra careful for the next day or two. Bring low calorie snacks to casual parties, other will also be glad you did. Finally, throw your fat clothes away. The worst thing you can do is buy new fat clothes.

Super Size for a Thunder Thighs and a Big Butt

Next time you want to save some money and super size, you may want to look at the calorie breakdown. Small fries are about 230 cals. where the SS is a whopping 500 cals. A small soda is about 85 cals. versus the big gulp alternative at 300 cals. The same goes for home or other restaurants. Take pasta for example, a 2 cup serving is about 280 cals. but a large serving is about 4 plus cups and 500 cals. A small bagel is 140 calories but a SS serving can be between 350 and 500 cals.
I have worked with hundreds of people over the past 20 years and most have wanted to lose weight. I can't tell you have many have told me they eat pretty well. Avoiding the obvious joke, the problem is not always what people eat but how much they eat. My suggestion is to start looking at how many calories are in the staples in your diet. Get an ounce scale and spend a week measuring some of the foods you eat all the time. Most of the calories are right on the container, but you need to see what size equals what calorie count. You may be in for a big surprise but a good lesson and some useful information.

10 Reasons to Lose 10% of Your Fat

First of all losing only 10% is a doable figure. When you lose the first 10% then you can feel good about losing the next 10%. Second, losing 10% can help you avoid getting diabetes. You can also lower your numbers if you have a problem. Third, losing a little weight will make you feel empowered and even more confident. Fourth, by losing 1o% of your weight you reduce your chances of heart attack and strokes. Being overweight increases internal body inflammation which can lead to high blood pressure, high cholesterol and other diseases. Fifth, with 10% less to haul around you'll have more energy to exercise and be more active. Sixth, with less weight comes less joint pain and systemic inflammation. Seventh, studies have shown better sleep and less sleep apnea in people who are at a proper weight. Number eight is possible the biggest reason to lose that first 10%, you'll live longer. Nine is better digestion. Number 10 goes great with number 8. Living longer doesn't matter if you don't feel pretty good about yourself, this can also lead to a better sex life.
If you need more reasons, think of how happy you'll make all the people who will be happy for you!

Do You Have a Cold or the Flu

Here are some tips if you get sick and wonder if you have a cold or the flu. You basically wait out a cold. Fortunately you can get an antiviral from your doctor if you have the flu and catch it early. Here are some tips to let you know when to wait it out and when to get some medical attention. If you have a fever over 100 its the flu 80% of the time. When muscles aches are severe, chances are its not a cold. Having chills and feeling exhausted are usually more noticeable with the flu than with a cold. Headaches are more common in flu cases where as sore throats are possible in flu and colds. Nausea is a popular flu symptom but not in colds. Runny noses are common cold symptoms in adults and children but more likely the flu with children.
If you get the flu and you want to feel better here are some tips: Get some extra sleep, take Tylenol or Advil, stay warm, drink fluids and stay away from others.
To avoid getting the flu .... exercise on a regular basis. Every time you workout your body gets an elevated T cell count. Its kind of like a cleaning lady moving through your body removing free radicals that lead to illness. Over a period of time this "cleaning" effect can actually prevent you from getting sick!