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Control Your Health Habits So They Won’t Control You

During the holiday season, when it’s cold outside and the golf course is drifted with snow, I begin to focus more on the kinds of fun you can have indoors. I’m referring, of course, to going to the movies. (What did you think I was talking about?)

With the cinema season on the top of my mind, yet ever-mindful of my health habits (as well as those of my coaching clients, whether they own a business or carry out a different kind of leadership mission), I was intrigued to read about a study reported earlier this year in the “Personality and Social Psychology Bulletin.” Researchers studied popcorn consumption by movie patrons, and their findings were interesting.

By now, you’re thinking “Really?” But yes, I’m not making this up. There really is an academic journal for everything, and researchers really do study every aspect of human behavior! Remember, every doctoral student has to dream up something about which they can write a dissertation… and finding something that hasn’t already been done to death is not as easy as it might sound.

Here’s what they did in the popcorn study: subjects entered the theater, and some were given a bucket of fresh, just-popped popcorn; others got a bucket of stale, week-old popcorn. Those patrons who don’t usually go for popcorn at the movies ate much less of the stale stuff than they did of the fresh stuff. However, those who typically do have popcorn at the movies ate about the same amount, whether the popcorn was fresh or stale.

The researchers’ conclusion? When you make food choices, your brain is susceptible to environmental cues. If you’ve made a habit of eating a certain food in a certain environment, your brain associates one with the other, and you keep eating as long as those environmental cues are present.

These findings might not shock you. Ever try to stop drinking coffee at your desk, or forgo that favorite crispy snack you always go for at break time? It’s almost like you’d feel cheated if you didn’t get your regular dose of certain foods.

When bad habits become habits, I refer to this as your urges controlling you. The only prescription is to reverse things, and start controlling your urges. And the best way to do that, in my experience, is simply to replace one habit with another and repeat for about 21 straight days.

People who knew and worked with me years ago would’ve known I loved coffee – all day long – and always loaded my cup with sugar and creamer. Someone told me back in those days that, if I ever got used to drinking coffee black, I’d never go back to the sugary beverage: “It’ll just taste nasty to you.” Of course, I didn’t believe her. Then, several years ago, I became convinced that my sugary caffeine was very bad for me, and I forced myself to drink decaf, exclusively with real cream. And a few weeks back, I put my old friend’s assertion to the test by “decorating” a cup of coffee the way I used to do all the time. She was right: I couldn’t get the stuff down!

What you put into your body has a major impact on what you can expect to get out of it in terms of energy, vitality, and performance… and this includes mental performance, for those of you (like some of my clients) who think you can operate as a highly-functioning “brain on a stick.” You can’t. You need to take care of the organism that’s doing the thinking and deciding in your business or mission. And good nutrition is only one of five key daily health habits I call “The NEWSS” – Nutrition, Exercise (get your 3-6 workouts a week), Water (two liters a day), Sleep (eight hours a night), and Supplements (take at least one good daily multi-nutrient).

Intuitively, you know where you have garbage that can be cut out of your diet… and you’re probably aware that replacing a bad habit with a good one for three weeks will do the trick. Do the trick! You want to live a long, happy, vital life. If you don’t like the movie you’re currently starring in, change it. As your own best critic, you’ll agree that a healthier lifestyle deserves two enthusiastic thumbs up!

by Michael D. Hume, M.S.

Michael Hume is a speaker, writer, and consultant specializing in helping people maximize their potential and enjoy inspiring lives. As part of his inspirational leadership mission, he coaches executives and leaders in growing their personal sense of well-being through wealth creation and management, along with personal vitality.

Michael and his wife, Kathryn, divide their time between homes in California and Colorado. They are very proud of their offspring, who grew up to include a homemaker, a rock star, a service talent, and a television expert. Two grandchildren also warm their hearts! Visit Michael’s web site at http://michaelhume.net.

As a parent I want my children to be able to eat what they love. The times, when I serve them meals which they don’t particularly like, and I watch them eat without enthusiasm, break my heart. I have to strive not to cave in and give them what they crave, but which I believe is not proper nutrition. However, I’m not so stringent, really. Once or twice a week, I give them what they love. But, what I’d really want for them is to get used to eating healthy foods and to learn to make healthy choices. I cannot give in because I’m doing what I’m doing because I love them.

When my kids where toddlers, I love baking and making desserts for them. It makes me very happy to watch them eating heartily. When they got older, it’s difficult to wean them away from the taste of kiddie treats.

I now realize the importance of starting kids young, I mean really young. Give them sweets occasionally only. Get them used to vegetables and low-fat foods. Never make fast food visits a weekly routine. Let them have some, but almost never. Inculcate in their young minds what they ought to be feeding on.

Our journey toward healthy eating as a family started when our eldest son got overweight. He was twelve. Because diabetes and hypertension run on both my side and my husband’s, it crossed my mind to have our son tested. It turned out that his cholesterol and triglyceride levels are way over normal limits. And, he was twelve. That was our wake up call.

We overhauled our pantry and emptied our fridge. We searched for healthy recipes. Learned new methods of healthy cooking, particularly low-fat. Luckily, salt is not a problem with us. We trained ourselves to a whole new set of tastes and flavors. Adopting a healthy way of eating is a lifestyle change for us.

Healthy dietary habits is a lifestyle, not a fad. If we treat it that way, it’ll become sustainable. I’m not saying it’s easy. Habits are formed over periods of repeatedly doing them, it will take roughly the same amount of time or even more to unlearn them, and learn new ones in their place.

It is very important for parents to realize that they must lead their children to a healthy lifestyle when their minds are still more pliable and open to a lot of learning. The choices a parent makes may be heartbreaking. He simply has to endure it, to realize that what is right ought to be done. So, parents must lead by example. They must be steadfast and disciplined.

Much of the future of children depends on their health, and much of their health depends on their parents. Most lifestyle diseases can be prevented through healthy eating. It should be the first focus of parents when it comes to their kids’ health.

If parents can train their children to make healthy food choices, majority of our health problems can be solved several years down the road.

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Struggling to lose weight? Try these proper diet tips. I am sure that many times you have been on diet and lost many extra pounds but regained them. So here I am to assure you that there is no need to worry! I know that you have gained a lot of self-control, which shows when you are able to resist all the temptations for cookies, chocolates, sweets, and other unhealthy eating habits, but still your weight loss is temporary. As a result of which you lose your confidence. This happens because you get bored with the daily boiled vegetables and a regime that you need to follow with it. This is not the first time that you are trying to lose weight. So it’s possible that you are not working on a right diet plan. In years I have realized that losing weight is not just about the diet and exercise, but it is more about your attitude towards it. A weight loss that lasts, is a slow process and it’s easy to lose your focus in between the path of achieving it. With correct tools your chances to succeed enhance.

Diet Motivation Tip 1: Set achievable goals.

The longest journey starts with a single step. People keep huge goals when they are beginning, but with time they realize that the goal is too demanding, the enthusiasm goes down and you lose to your commitment. For example, goals like losing one pound in 2 weeks and then maintaining it the next two weeks etc. Goals should be like drinking one cup of coffee or tea instead of two, go for a walk once in a whole day instead of waiting for that right morning to come, when you wake up and go. The morning you start doing it is the right morning. Things like these will give you the confidence to continue with your efforts.

Diet Motivation Tip 2: Be slow.

Getting success in your diet plan can only be achieved by inculcating each and everything into your lifestyle. The chances are better, to keep that extra pound away, when you have lost it slowly. This is because the faster you lose weight the more there are chances of it to bounce back. So go slow and steady as it will make you win the race. Apart from this, it will not weaken you and will not have adverse effect on your health as well. Maintaining a good health is as important as maintaining your weight.

Diet Motivation Tip 3: Have patience.

People have a habit of measuring their efforts daily, but they in end up getting frustrated. The results are not visible so fast. You need to keep the surprise element always there. This keeps you excited about what is going to happen after two weeks, when you stand on the weighing scale. With my personal experience I am telling you, that when I used to measure my weight daily, one day it used to show less on the scale and the other day it used to show a kg more which was very disheartening. Then I realized that there are many factors that come into play, like water retention and all. So be very patient and continue with your efforts and do not worry about the results. Keep a deadline for yourself and check your weight only after that.

In the end, I like to say that I have lost 10 kg of weight in a year and believe me it’s possible. Nothing is more important than keeping a right attitude towards you and your goal. Keep these three things always in your mind which are mentioned in this article and everything that you have decided will fall in place. People have created a big hype about diet plans, weight loss and living healthy. But the fact is that it’s as simple as we can keep it. Wish you all the good health and happiness!

Weight Loss is possible.

Feeling tired, in pain, stiff joints, and not nearly as young as you used to be? Every day I see people who clearly aren’t feeling well.

They walk stooped over, bags under their eyes, and no smile. No question these are good people with a LOT to offer, but they just don’t feel good.

Or maybe you look fine and are putting on a good front, but you just don’t feel like you used to.

You have to wonder just how much is being lost when so many millions of people are dragging through their days. Not only are individual lives impacted, but families and even entire economies are hurt.

Of course, we’re living in trying times and the weight of the last few years is probably getting pretty heavy on many people’s shoulders. But I think there is something more at work.

1) The vast majority of Americans are over weight.

2) The foods we eat and wellness products we use are packed with chemicals and probably terrible for us.

3) Year after year of ingesting all the wrong things tears our bodies down and leaves us looking like we can barely make it through the day.

I know I’m not alone in this thinking. All over North America there has been a huge back to nature movement in recent years. Millions of people are now growing their own food, buying food and products produced locally, and becoming ever wary of ingesting anything made over seas.

People every where are learning that they can eat better food, use all-natural wellness products, and start feeling better with more energy almost immediately.

Over the years a lot of doctors have insisted we all need to take vitamins. That will quickly balance out any deficiencies in our diets to keep our organs working smoothly.

I go one step further, everyone needs an all-natural wellness product that can cleanse the body of impurities and reduce inflammation.

Why inflammation? The current thinking in medical circles is subtle inflammation is the root cause of many of our maladies and illnesses. Often we don’t even know when we have inflammation and a routine doctor’s visit won’t show it. When your tissues are inflamed, organs don’t work right and you feel terrible.

Inflammation is frequently caused by bad diet. Even when you are eating the right things — lets say lots of fruits and vegetables — you don’t know what chemicals were used in their production. Most fruits and vegetables were bathed daily in pesticides and herbicides, chemicals that kills bugs and weeds but could also be harmful to humans.

That’s why it is so important to use all natural, chemical free supplements when working to cleanse your body and reduce inflammation. Pain goes away, joints lose their stiffness, you have greater energy, and your outlook on life improves almost immediately.

That last point can’t be stressed enough. Feeling better can do wonders for how you perform in relationships, on the job, and in the things you love to do. You have better ideas, hurdles don’t seem to be nearly so high, and you aren’t grumpy around the people you care about.

Ken Bowley is an avid promoter of all-natural, chemical free Nopalea, the wellness drink created from Sonoran Desert Cactus Fruit. See http://www.KenBowley.com or order at 1-800-991-7116. Use ID# 13073081.

I’m sure you will agree that as human beings we are all very unique. We are all different from one another in all kinds of ways. We look different, we act different, and we even feel different.

When we look at what to eat, (especially in the developed world) our diets are highly generalised as a species. As I said we are all different and as a result we need to approach nutrition in a way that it is targeted towards ourselves and ourselves only.

Just because your friend or family member follows a certain kind of nutrition that works for them does not mean it will work for you. “One man’s food is another’s poison”.

Therefore as an individual we should asses ourselves to ensure that we eat a diet specific to that of what our body craves. We can start this process by finding out, our metabolic type. Metabolic Typing is the science of assessing, identifying & applying unique nutritional diets to the person; depending on their individual nature & Metabolism.

To find your metabolic type have a think about what your ancestors would have eaten, this will give you a good starting point. Eating a diet from your ancestors will bring with it optimal health and cell function.

There seems to be a trend showing that people from tropical or equatorial regions need diets high in carbohydrates where as people from the colder, harsh northern climates burn body fuel quicker and need heavier meals containing more protein and fat.

Let’s look at animals for a moment do they eat randomly, no they eat the same as what they always have as a species. However as humans we choose the foods we eat as opposed to eating what our ancestors did.

So start eating the foods that, that of your ancestor’s would have eaten, not only will this allow to keep weight / fat off easier it will also help prevent you from getting many diseases.

If you currently follow a diet that is high in processed foods, tin foods, un-organic, not like that of your ancestor’s I would highly advise you do a detox first. Starting with a detox will clean out your liver and allow it to function optimally.

If you follow a detox for about 30 days you will find that you can track how different foods affect you far easier. This will allow you to design a diet that is 100% personal to you.

How do you track how each food affects you? You will notice during a detox that you will have more energy in general, as you will not have peaks and troughs of high and low energy levels. This will allow you to track energy levels once you try different foods one at a time after the detox period.

So if you find that a food causes you high energy for a while only to bring you on a downer and cause you cravings that it is not an ideal source of food for you. Also if you seem to gain weight again stating the obvious not the best food for you.

So give it a go, do a detox for 30 days. Then go onto a diet like that of your ancestors testing foods that you’re not sure about one at a time and see how you feel, look and perform.

To your success and achieving your dreams

Harry Pointon
Health Coach

If you would like my free super fast fat melting report visit our Manchester Personal Trainer website where you can receive it for free for signing up to our newsletter.

So is weight loss without dieting really possible? Why not? It is. However, this depends on how we define diet. When we hear about dieting we probably think of foods such as cakes and lettuce or rather a withdrawal of all the foods that we love. However, it is possible to cut some weight without necessarily having to stop consuming the foods we love to eat.

To begin with, most diets fail to work. Why is this so? It is because in most cases, we instantly change from what we consumed daily to an entirely different diet. Like you are used to doing something as a routine and all of a sudden you are forced to change, the possibility is that it will result in some shock. Don’t get it all twisted, I am not trying to say that dieting does not work; it has worked for many people worldwide. However, it is important to note that it does not work for everyone. Well, let’s see if there is a solution to this.

First, it’s important to note that it is the ingredients you need to change and not the food menu. The problem is that what most of us consume is unhealthy and we only need to substitute that with a healthy diet in order to lose weight. Indeed, there is a healthy alternative for every food we consume and interestingly, we may not even tell the difference. The initial replacement should be living by brown foods. This means that you consume more natural foods like brown rice and bread and keep off white ones. This way, you will be sure to lose weight without keeping off food.

Second, always ensure that you consume meat with the highest quality. It is always said that better meat is leaner. Rather than the beef and chicken we buy daily, consume chicken breast and some ground beef. By doing this, you will be reducing the amount of fat you consume daily and keeping off the calories in your diet.

Let’s not dismiss the role of exercise. I do not think any weight loss program will succeed without exercise. Once you are done with changing your diet into a healthier one, you can now embark on exercise to complement the entire initiative. If you have not been exercising, start off on a slower note and let your speed pick as you progress. Do some exercises at least each day even if it is for ten minutes or so, then gradually increase this time as your body catches up. Exercise is an ideal tool for weight loss without dieting since it burns the extra calories and keeps the metabolism high.

I bet by now you know it is not the amount of food we consume but rather the ingredients as well as how we prepare it. This determines if it is a healthy diet or not and consequently it dictates our weight loss or gain. So try using some of the above tips and you will be surprised that some of the pounds will actually come off without necessarily avoiding those favorite foods.

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Ellagic acid is a phenolic acid that has become increasingly popular in recent years due to its potential cancer fighting properties. Early studies indicate that it may have a key role to play in the prevention of cancer, heart disease and more. In this article I take a deeper look at ellagic acid and covering its discovery, its key health benefits, the top food sources and the various overdose symptoms.

1) DISCOVERY:

The French chemist Henri Braconnot was the first person to discovery ellagic acid. Even though he discovered this nutrient in 1818, its potential health boosting properties were not looked into until much later during the 1960s. The original studies on this natural nutrient measured how effective it was at clotting blood. In the 1970s and 1980s further studies started to look into the relationship between ellagic acid and cancer prevention. In the 1990s even more laboratory studies looked at the links between this phenolic acid and cancer prevention. Although none of these studies proved that the health benefits of ellagic acid applied to humans, they swept across the Internet and generated a huge amount of interest in this phenolic acid.

2) HEALTH BENEFITS:

As referenced at the start of this article, ellagic acid is a powerful antioxidant (a substance that keeps your body’s cells safe from dangerous free radicals). However, despite the large amount of interest in this natural nutrient, its additional health benefits have yet to be validated. Provisional evidence suggests that this phenolic acid may prevent a number of different cancers (a disease which causes your cells to grow in a rapid, uncontrollable way), reduce your heart disease risk, protect the liver from damage, improve wound healing, lower blood pressure and boost the immune system. However, none of these studies were performed on humans so more evidence is required before these health benefits can be confirmed.

3) FOOD SOURCES:

Berries and nuts are the 2 main food sources of ellagic acid with red raspberries being the top food source by far at .5 milligrams (mg) per 100 grams (g). Cranberries (0.12mg per 100g), pecans (0.33mg per 100g), strawberries (0.63mg per 100g) and walnuts (0.59mg per 100g) also contain good levels of this phenolic acid.

4) OVERDOSE SYMPTOMS:

Natural ellagic acid (from berries and nuts) has no reported overdose symptoms. However, taking large amounts of supplements containing this natural nutrient can interfere with the action of other drugs and medications. They may also induce labour in pregnant women. Therefore, you are advised to consult your doctor before taking any supplements containing this phenolic acid.

Tom Parker owns Free Fitness Tips which contains a large range of articles on the nutrients that can be found in food.  You can find out more about ellagic acid and the other phenolic acids by visiting Free Fitness Tips.

I often get asked what are the best ways to lose fat fast. So I thought I would write an article to answer this question.

Here are my 5 TOP tips to get you losing fat fast.

1) Drink Plenty of water – Being dehydrated will slow your metabolism down so you burn less fat. Every chemical reaction in your body requires water. To work out how much water you should drink take your bodyweight in kg and multiply that by.033, that is how many liters of water you should drink per day. For example if you weigh 80kg multiply by.033 = 2.64 liters. This is the minimum amount I would recommend.

2) Really do reduce your carbohydrates – Carbohydrates are probably the number one reason why people are retaining more fat than they should be. No matter what the source of carbohydrates is, every 100g is equivalent to 4 teaspoons of sugar. Yes you read that correct, whenever you eat a potato, a bowl of cereal or half a plate of rice you might as well just eat 4 teaspoons of sugar. If your anything like my personal training clients before they start training with me then your average days nutrition is probably like the below.

Breakfast – cereal and fruit juice both heavily processed carbohydrates lacking in nutrition and hugely high in sugar.

Lunch – Sandwich or pasta salad which again is carbohydrates.

Dinner – Possibly meat and vegetables, if so this is the first proper meal of the day. If its pasta then again it’s a carbohydrate meal.

When you give you body more carbohydrates than it needs for your activity levels it will store it as fat. You are not only storing carbohydrates as fat but you are also under eating fat and protein which further cause you problems.

You see when we consume this sugar it goes into our blood supply. Insulin then comes and removes this excess sugar and stores it as fat for when we need it. Unfortunatly because we have registered having sugar and then lost it we crave more. So you eat sugar, store it as fat, crave more sugar store it as fat. You see It’s a viscous cycle that only ends when the excessive carbohydrate intake is reduced.

3) Restricting fat – Fats DO NOT make us fat. They are vital for our bodys and the fat soluble vitamins A, D, E and K only come in foods that contain fat. Saturated fats is in eggs, meat and butter are all very nutritious healthy foods. Saturated fat is not your enemy. Hydrogenated fats and vegetable oils are the ones to avoid. Get some Coconut oil it is a miricle fat it will reduce huger cravings and help you to burn fat fast

4) Resistance, resistance, resistance training do it and build some muscle – Doing resistance training does not only burn calories during your workout but also for the few days after your training session while your muscles are repairing themselves. You see having more lean muscle will raise your metabolism whether your watching television, at work, travelling to work and even when your sleeping. Resistance training also causes far less trouble with your hormones than if you were to do cardiovascular training

5) My last top tip that I really do emphasise with my clients is Keep cardiovascular training for a minimum. Its far more important how many calories you burn during the day as opposed to during your workout. As mentioned above mainly focussing on resistance training is best and finishing it off with a minimal amount of cardiovascular interval training with increase fat burning potential even more. By overdoing cardio you will stress your body out and a stressed body stores more fat.

So there’s my 5 tips to help you get optimum fat loss.

Hope you have found the article useful to your success and achieving your dreams

Harry Pointon
Health Coach

If you would like my free super fast fat melting report visit our Manchester Personal Trainer website where you can receive it for free for signing up to our newsletter.

What is the fastest way to lose weight? This is probably the most asked question in the health and fitness industry around the world. The answer is a lot more complex than you think. There are many quick ways to lose weight, such as diet pills and fad diets, but are they really that good for you? Weight loss can be both fast and healthy, and I will explain how in the following few paragraphs.

The first step to fast weight loss is of course changing your diet. This doesn’t mean immediately excluding all the foods you love from your diet. The change from an unhealthy diet to a healthy diet must be a slow and gradual process. The reason why most people fail and give in to cravings is that they make the change to suddenly, and naturally miss the food they used to eat more! Begin by making your breakfasts fat free for a week, then minimize the calories you eat for lunch the next week, then finally start preparing healthy dinners the week after. It is a good idea to have one cheat meal a week, this will keep the cravings at bay!

The next stage of the answer to the ‘fastest way to lose weight’ is to start an exercise program. Again this does not have to be painful and strenuous. If you fitness levels are low, you will burn enough fat to really make a difference just by going for a walk. Research has proven the minimum requirements for effective fast fat loss is to exercise continuously for half an hour, at least 4 days a week. Try to get into a routine, such as exercises every afternoon as soon as you get home from work, or going for a walk every day after dinner. Walk with a friend, or grab you iPod and the 1/2 hour will be over before you know it. You will lose weight as well as decreasing your chances of many heart conditions and diabetes.

The last step is to set some achievable goals. This will keep you motivated and help keep you on track. Start off by setting you long-term goal, which may be to lose 40 pounds in the next two months. Then break this down into smaller goals, such as to lose 5 pounds this week. Then work you hardest to get this.You will have some weeks better weeks and some weeks where you wont lose the five, but keep trying to hit that weekly target as best you can. Before you know it you have lost the 40 pounds you always wanted.

You may wish to kick-start you weight loss efforts by using diet pills. Make sure you check with your doctor and get a medical professionals advice on what pills are best for you. They will indeed help you lose weight fast, but must not be relied upon for long-term weight management.

In conclusion, the fastest way to lose weight entails a combination of low-fat diet, moderate regular exercise, and may be supplemented by diet medications for a kick-start to your weight loss and metabolism!

To learn more fat loss secrets, such as, what is the best cardio for fat loss and how to lose pregnancy belly fat please visit my blog.

It is very difficult to find the way to speed up your metabolism by using different foods or diets. Actually, diets cannot speed up the metabolism without any help. So you will need to find another way that will make your metabolism faster. Therefore, I am here to help you find the right way quicker. There is only one right way that helps you speed up your metabolism. It is running. This cardio exercise is very powerful, and it is recognized as the best exercise for weight loss. However, you should do it properly because you can damage your health without the right technique. So here are useful tips I am going to share with you about how you can speed up your metabolism by running.

How to adjust yourself for running?

Here are three important tips you should know before you start to run. The first and most important tip is running shoes. Running shoes will make your run more enjoyable. They will reduce the shocks that can traumatize your heel and knees. So you will feel very comfortable while you run.

The second tip is running cloth. The right running clothes will improve protection from the weather. They are meant to ward of the sweat of your body and keep your body temperature steady. So your race will be enjoyable in any weather conditions.

The third tip is a warm up exercise. You should warm up your body before you start any exercise. You cannot skip it. It will warm up your blood temperature, and it will increase the heart rate. Thus, you will avoid the strains that can affect your ability to exercise. You should warm up your body temperature by using light aerobic exercises.

How to run as a beginner?

If you are not familiar with running, you will need to start it very slowly. First, you must find out how long you can run or jog. It will be necessary to plan your schedule. Suppose you can run at least one minute. When you are ready to start run, you should start with walking exercise. For example, you need to walk briskly for 3 minutes and run slowly for one minute. You must reduce your walking time for one minute every week, and you must increase the running time for 1 minute every week. In this way you will improve your strength. After one month you will be able to run much faster and longer. So your metabolism will be faster and able to burn more excess calories.

By the way, do you want to learn more about how to improve running to lose weight more effectively?

If so, download my brand new Free ebook here: Running For Weight Loss