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Motivation to Workout

WORKOUT doesn't mean spending 2-3 hours on those tough exercises that most of the people talk about. The real WORKOUT means working on 3-4 types of exercises in less than an hour (Min: 20 mins and Max: 60 mins.) If you are a beginner then you should chose 25-30 minutes workout and a busy person can chose 20 minutes workout.
When you do the exact workout that your body requires, you feel good after you workout. That's a way to motivate yourself to workout next time! Yes, you can do it harder this time!
When you are active, the fat burning machine in your body is active! So, next time when your free for few minutes, take a jump or sprint!
Think about the physically fit body you'll achieve after working out! Aahh! That's something attractive. You'll no longer be fat nor thin, you'll be FIT!
Read the success stories of others, they are really inspiring. You'll find yourself interested in working out.
Ask someone to be your workout partner, whom you can compete with …

Ten Simple Rules For Easy Fat Loss

1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.     2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.     3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.     4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.     5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.     6. Eat 5-10 servi…

Top Five workout mistakes | Tom Venuto

"Common workout mistakes" has always been a very popular topic in fitness publications. But no matter how many times this subject is re-hashed, you almost always hear about the same half a dozen or so mistakes, including poor form, over training, going too heavy, not stretching, not warming up, blah, blah, blah. Ironically, you seldom hear about the biggest mistakes of all. Tom calls these humongous bloopers "bonehead mistakes." Why? Because once you start to analyze and think about them, its really just common sense and it all seems so obvious...except of course to the person doing it, who is often quite oblivious until someone else points it out to them. Then the light goes on and its like... "Duh!"
Bonehead workout mistake #1: "Winging it"
“Winging it” means having no written goals or plans, no training journal and no way of “keeping score.” It’s when you just show up at the gym day after day and do whatever strikes your fancy, whatever machine …

Vanilla blender cake | Prograde

In a blender, add:
      - 1 Egg       - 3 tbsp. applesauce (unsweetened, natural)       - 2 tbsp. agave syrup       - 3 tbsp. unsweetened, vanilla almond milk       - 1/2  tsp. vanilla extract Once well blended, add:   - 2 tbsp. almond flour       - 3 tbsp. gluten-free pancake mix       - 1 scoop vanilla protein powder
Mix. Once mixed, add to microwave safe dish (glass or ceramic works well), and cook well until done (start at 2 minutes and 15 seconds). If it’s still ‘wet’, cook longer, going a few seconds at a time so that it doesn’t get tough or over cooked. Put onto a plate, pick a handful of berries, and microwave the berries for 45 seconds until soft and mushy, pour over the top of the cake and ENJOY!
Makes 2 servings.

AVOCADO | Benefits

* Avocados are excellent sources of monounsaturated fatty acids, dietary fiber, potassium, B vitamins and vitamin E.

* One medium sized avocado has as much potassium as three medium sized bananas!

* One half of an average avocado provides 160 calories, 2 g of phytosterol that’s been shown to protect the prostate and significantly lower blood cholesterol levels by blocking the absorption of cholesterol. 

* Avocados contain an antioxidant also found in dark leafy greens that promotes healthy skin and protects against numerous age-related degenerative eye diseases, including  cataracts. 

* Avocados don't increase blood glucose levels.

* There are approximately 230 calories in a fruit of medium size. 

* They are high in fat, with roughly 20 grams of fat in a medium sized fruit. The good news is that it’s almost all the heart healthy kind; mono and polyunsaturated fat. This fat is also the reason why just a small amount of the fruit can help you feel fuller longer, which is great for fending…

Does Lemon Really Burn Fat?

The belief that taking lemon will somehow magically burn fat with no effort on your part has been around for decades, and persists no matter how many diligent scientists, doctors and nutrition experts debunk it. Burning fat efficiently depends on a whole host of factors, including your caloric intake, the quality of your diet and your level of exercise. Drinking lemon juice with water in the morning does have some benefits, but it is not a miraculous fat-dissolving potion.
Your body is constantly burning fat for energy. But if you are taking in more calories than you are expending, that fat has to be stored. The calorie in/calorie out balance is crucial to burning fat, but there are other factors involved. If you are not eating a healthy diet and dehydrated, you will not have the energy to exercise or even to maintain an active lifestyle. Drinking lemon juice and water in the morning won't burn fat on its own, but it will support the fat-metabolizing process.
Lemon juice is low in c…

Egg Whites | Benefits

People lose as much as30 to 70 pounds on the Egg White Diet. Egg whites are made up of a variety of Amino acids. It is vital for growth and the development of muscle tissue. I recommend Egg whites for those who want to lose weight faster. 
Benefits of Egg White

* They are high in proteins.
* They have no fat and no cholesterol. 
* They contain small amounts of vitamin B, which are healthy for your body.
* Helps to reduce your appetite and accelerates the rate at which you burn calories.
* Egg whites helps to reduce inflammation.
* Reduces the risk of developing blood clots. 

Nutrients


* Egg whites contain minerals like potassium, calcium, phosphorus and zinc and are 90 percent water.

* The protein found in egg whites is readily absorbed in your body.

* Egg white protein contains all the essential Amino acids your body requires on a daily basis, making it a high-quality complete protein. 

Add Egg whites to your drinks

Now, If you have a problem in having raw egg whites all alone, add egg whites int…

Ketchup, BBQ Sauce, Mayonnaise | The Truth

Tanya Zuckerbrot MS, RD


Condiments add zesty flavor to foods that might otherwise be tasteless or boring. But many popular condiments pack a shocking amount of calories and fat. A spoonful of classic mayonnaise, for example, adds an extra 100 calories and 10 grams of fat to whatever you mix it with. Baste your skinless chicken breast in honey-barbecue sauce and you may as well be eating it deep-fried.
The good news is that tasty condiments don’t have to be terrible for you. It’s easy to get the sweetness, creaminess or tanginess you want at virtually zero calories. Here, we’ll show you how to spot the not-so-good choices and swap them for better ones.
Mayonnaise fans put it on or mix it with just about anything. Unfortunately, regular mayo ranks among the worst of the condiment offenders, but in truth, even non-fat varieties of mayo aren’t a whole lot better considering the sugar and preservatives they contain. Your best bet is to make a healthier version of mayo yourself by blending Gre…

Honey | Cleansing Agent

The benefits of honey go beyond its great taste. A great natural source of carbohydrate which provides strength and energy to our body, honey is known for its effectiveness in instantly boosting the performance, endurance and reduce muscle fatigue of athletes. Its natural sugar plays an important role in preventing fatigue during exercise. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy. It is known that honey has also been found to keep levels of blood sugar fairly constant compared to other types of sugar.

Honey is a great natural source of carbohydrate which provides strength and energy to our body. Honey is also known for its effectiveness in instantly boosting the performance. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost. Its antioxidant and anti-bacterial properties can help improve digestive system and help you stay healthy …

Solution to Food Cravings

For starters, have you ever experienced the late-night call to the fridge for a sandwich, or a leftover piece of pie?
Do the cookies, breads, and cupcakes call to you in the night, begging you to eat them?
Trust me on this, you are not alone! Everyone at some point in time, regardless if you are on a diet or not, has experienced the stomach pains of wanting those forbidden foods.
Why?
There are TONS of theories behind food cravings.
First, scientists, doctors, and nutritionists alike, thought that food cravings were borne out of a basic need that was not being met. You craved that juicy steak because you were deficient in protein or iron…
You craved chocolate for a different reason.   You could have needed the antioxidants that are found in chocolate, or the sweet taste…
But along came other researchers that debunked that myth.
Due to the fact that people didn’t crave ALL types of food, like the ones that were good for them (dark leafy greens, fish, etc.), researchers needed to find another r…

Caffeine and Skin Cancer

Skin cancer, which is one of the most common forms of cancer in the world today, affects millions of people worldwide. The most common cause of skin cancer development is exposure to ultraviolet rays. 
Researchers showed that caffeine consumption from all sources (coffee, tea, soda, or chocolate) was inversely related to cancer risk.
They also showed that people with the highest intake of caffeine showed a lower risk, compared to people with the lowest intake of caffeine.
When it came to drinking caffeinated coffee, the researchers showed that people who drank coffee per day, showed a lower risk for developing skin cancer than people who only drank one cup of coffee per month.

However, it does show promise for caffeine consumption and a reduced risk for skin cancer.

Caffeine, which has been shown to improve performance and alertness, is used as a way to wake people up in the morning. However, caffeine has many more benefits than just waking you up in the morning.
Caffeine has …

Fruits & Vegetables | Benefits

WATERMELONWatermelon, which is full of vitamin C, beta carotene, and lycopene, is also 95 percent water.So enjoying this summertime snack year round is worth it.Not only do you get a high content of water, you also get calcium, magnesium, potassium, and sodium, which makes it a great snack for replenishing your body of lost nutrients after your workout. Besides having plenty of water, vitamins, and minerals, watermelon also has naturally occurring sugar (only 8 percent), which is much lower than juices and sugary drinks.
TOMATO For most people, tomatoes are used as a vegetable to top salads, sandwiches, and other meals. However, you may not know that tomatoes are actually a fruit – and they contain a LOT of water. Tomatoes are 90 percent water, which makes them a perfect food to rehydrate you at any meal of the day. They are also filled with the antioxidant lycopene, which has been shown to benefit eye and heart health. Plus, tomatoes have a healthy serving of vitamins A, C, and potass…

'Diet' and 'Lite' - Cola

Nutritionist 'Pooja Makhija' answers the following question:
When cola companies claim 'Diet' and 'Lite', what do they mean? Are these really low in calories? And are they safe for consumption on a regular and daily basis? - Sasha Sharma
Pooja: Conventional aerated drinks are sugar-laden carbonated beverages. Their 'diet' counterparts are the carbonated waters without the 'empty sugar calories' rest of the remaining ingredients being the same. Yes, diet colas are low in calories (because the chief contributor sugar is missing). But they are not a dieter's dream! They may not have as many calories but do have artificial sweetener aspartame as the main sweetening agent. Aspartame have long list of harmful effects. Enamel erosion, bone loss, kidney damage, weight gain, frequent headaches, brain cell damage being the feared ones. I wouldn't consider diet sodas 'safe' for daily consumption.

Power of Nuts

The Good

Even though nuts have a big warning on them for higher than normal levels of fat, the majority of nuts are full of the good fats and lower in the bad fats.  Anyone who has been looking for a great option for losing weight please read on.
Low fat diets are great diets for people who are looking to lose weight and also for patients who have heart disease, nuts are not the enemy.  Nuts are very low in the bad fat or saturated fat, but loaded with heart health fats like mono and polyunsaturated fats.   Mono and polyunsaturated fats have been linked to increases in total cholesterol and increases in HDL cholesterol.
Research done by Griel et al, showed that supplementing the diet for 4- weeks with nuts has tremendous benefits on lipid profiles, especially LDL cholesterol.  They concluded that not only was the mono and polyunsaturated fats important in lowering cholesterol, but that nuts have may have other compounds that help alter the cholesterol levels. 
A study done on women by Ji…

Improving Sleep

Night is the time that we lay down and drift off to dreamland  recharging our internal batteries and preparing ourselves for the next day.   However, some people do not get the full benefits of sleep and what sleeping has to offer our bodies.Sleep is one of the most important routines for our health and well-being.  Sleep replenishes the body, helps to repair tissue, eases the mind, and sleep helps with weight loss.  If you have trouble falling asleep and staying asleep, then read on for the top 12 ways to help get a better night’s sleep. 12) Skip the water fountain before bed. Why it is important: Drinking right before bed can lead to disturbance in sleep by running to the bathroom during the night.
What you can do to help:  Drinking water is important to keep up with hydration and can help with weight loss.  Try to minimize the amount of fluid that you drink at night to prevent excessive trips to the bathroom.
Tips: Try to stop drinking fluids after 8 pm in order to help minimize waking…