COUNTDOWN !

Healthy Monday Tip: Exercise After Eating

 

Most of us exercise before we eat. It's usually easier to work out without a gut full of food. But if you are going to eat a high fat meal, there may be a good reason to get some activity after your meal, as well. A new study found that when subjects performed light exercise after a high fat meal they had lower post-meal triglyceride levels.

Scientists only examined ten subjects in their study, so this research should not be used to justify eating high fat meals. Exercise won't erase the impact of a greasy burger and fries. But study authors did find that a brisk walk and some light resistance training was effective at lowering triglyceride levels when they measured them two, four and six hours after meal intake.

So why does this matter? For a long time, scientists have believed that atherosclerosis, or hardening of the arteries is a postprandial occurrence. That means it happens after your meal. If light exercise can lower triglyceride levels during that time, it may be reasonable to believe that it can decrease one's risk of atherosclerosis and disease.

Again, the study was very small. But, there are very few reasons not to add a walk or some light resistance training to your day after eating. At the very least, you'll burn a few extra calories, have quality time with your workout partner, and increase your chancea for a good night's sleep.

 

http://weightloss.about.com/b/2013/01/28/healthy-monday-tip-exercise-after-eating.htm



Do this -->

Instead of...	Do this...
An afternoon Coke	Drink a glass of water. (calories saved: 97)
An Egg McMuffin	Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break eat sweets	Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button	Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work	Do 10 minutes of yoga (calories burned: 50)

Shakira's Secret

She is in her 30's and her body is super HOT. She says ; I am not the type of non gaining weight girls. To keep my body fit I need to sweat and burn my excessive fat.  

Everyday she does 45-60 minutes workout. She does cardio, some weight trainings to activate some specisif muscle groups and does dance rehersals.

Besides giving great importance on eating healthy, she prefers natural foods. Shakira eats fruits as snacks. For lunch and dinner she eats a portion of grilled chicken with a bowl of soup or a salad.

She says she needs to care more about her eating when she is on a tour or when she gains a little weight. "Sometimes I break some rules about my eating habbit. I'm trying to stay away from some famous foods like colombia-style pancakes and I can never resist chocolate. These foods will be my end!" she says.  

She also takes vitamins besides eating healthly and often drinks fresh vegetable juice. "I have a highly nutritious and very low-caloried mixture of vegetable-juice. I put spinach, cucumber, celery and lemon in a blender and drink when it is ready. This recipe is full of antioxidant and very good for skin care." She says.

The Colombian-born singer and her man, Spanish footballer Gerard Piqué, welcomed a son tonight in Barcelona, their first child together.
The proud mamá revealed his name, Milan Piqué Mebarak, in a tweet, and then her camp helpfully filled us in on the meaning!

"The name Milan (pronounced MEE-lahn), means dear, loving and gracious in Slavic; in Ancient Roman, eager and laborious; and in Sanskrit, unification," read a statement on Shakira's website.
"Just like his father, baby Milan became a member of FC Barcelona at birth. The hospital confirmed that the couple's first child weighed approximately 6 pounds, 6 ounces, and that both mother and child are in excellent health."
"I'd like to ask you all to accompany me in your prayers on this very important day of my life. Shak," Shakira had tweeted this morning, in both English and Spanish, before her and Piqué's son arrived at 9:36 p.m.

read more at:
http://uk.eonline.com/news/380804/shakira-welcomes-baby-boy-and-his-name-is

THIS instead of THIS

developing great six pack abs

Many people regularly bust their guts doing sit-ups and crunches with one goal in mind: a washboard 6 pack stomach. Unfortunately, the washboard abs look has more to do with the absence of belly fat than with well-developed stomach muscles - don't waste your time attempting to trim the inches from your waist by simply crunching them away. Instead, use these simple tips to strip away the fat and reveal your six pack:

Reduce Calories

For your abs to be visible, you have to start by getting rid of the fat. This is done simply by burning more calories than you take in. If you cut your calorie intake by 250-500 calories per day, this should promote a gradual fat loss of around 1-2lbs per week, and you will be on your way to the ultimate 6 pack in no time.

Quality Protein

Many people fail to realise the importance of protein when trying to get lean and develop great abs. To get the lean, defined look, your muscles need between 0.8 - 2 grams of protein per kilogram of bodyweight per day. So, a 70kg man should aim for 56 - 140 grams of protein per day. Protein feeds your muscles the essential fuel they need to help recover after a tough workout in the gym. Find it hard to eat all that protein?

Essential Fats

Although too much fat isn't healthy, some fat in your diet is essential to developing those great abs. High-fat, cold-water fish such as salmon or mackerel are rich in the long-chain Omega 3 fats which are essential to good health. Foods like avocados, nuts and olive oil contain primarily monounsaturated fat, which is another type of 'good' fat, and should be eaten on a regular basis.

Quality Carbs

Once your protein and fat intake is taken care of, the next step is to adjust carbohydrate intake. Cut back on high sugar foods such as cakes, confectionary bars, and sugary drinks and replace them with more fruits, vegetables and fibre-rich foods. This will help you strip away fat faster, and allow you to start to develop the 6pack abs you are after.

Eat little and often

Grazing (eating little and often) rather than gorging (eating 2-3 big meals) throughout the day takes the edge off hunger so you eat less at meals and help shed the belly. One popular approach is to eat breakfast, lunch and dinner and for convenience protein supplements are ideal as a mid-morning and/or mid-afternoon snack.

Weight Training

When you cut back on your calorie intake, there's a risk that you'll lose the ab muscle as well as fat. That's why it's vital to do some form of resistance training 2-3 days per week. Resistance training will help you keep the muscle that you've worked so hard to build. Stick to heavy compound lifts such as the deadlift, squat, bench press and shoulder press. Try to get in and out of the gym within 60 minutes, and follow your workout with a protein-rich food or supplement. This will allow you to quickly and effectively develop your 6 pack abs and begin to get the toned look you are after.

Cardio

Cardio is the traditional and best 'fat burning' exercise, but it's important to do it correctly to promote fat burning while preserving muscle. Perform one of these workouts 2-4 times per week. Low intensity cardio (such as jogging or cycling) should be performed at 70-75% of your maximum heart rate for 30-60 minutes. If you're very fit, you may want to try high intensity interval training (HIIT), such as 10 x 100m sprints separated by 2 minutes of brisk walking. HIIT increases calorie expenditure after exercise and is also a great way to boost your cardiovascular fitness. Make sure to sandwich your HIIT workouts between a 5-10 minute warm up and cool down session.

Ab Exercises

As well as stripping away the fat, you also need to build the abdominal muscles to get the 6 pack definition. The best way to do this is to train your abs 2-3 times per week, using basic crunches, planks, reverse curls and oblique crunches. Do 2-3 sets per exercise, 8-15 repetitions per set (using extra resistance where necessary to make the load challenging).

You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.

Diets for Fast Weight Loss

Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet:

• Eat vegetables to help you feel full.
• Drink plenty of water.
• Get tempting foods out of your home.
• Stay busy -- you don't want to eat just because you're bored.
• Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
• Don't skip meals.

Keeping a food journal -- writing down everything you eat -- can also help you stay on track.
"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, author of Read It Before You Eat It.
Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.
If you see a persistent pattern in your emotional eating, please consider talking to a counselor about it. They can be a big help in finding other ways to handle your feelings.

Stay Away From Depression

Psychological disorders are generally the reasons of B1, B3 and B12 deficinecy. To stay away from depression the one should first provide those vitamins to your body. But from what can you get them?

VITAMIN B1 : rice hucks, fruit-vegetable, cereal

VITAMIN B3 : milk, cheese, egg and red meat

VITAMIN B12: liver, kidney and red meat  

HOW TO BE A FIT BRIDE

Let’s break it down into a Top 3:



1. Excessive drinking = detrimental. Yes, wine is good for you. Vodka is (relatively) low calorie. And maybe you, like me, used to be able to throw back a few and wake up feeling fresh as a daisy and ready to run. But when it comes to working out, drinking too much drags you down. It doesn’t matter if you don’t feel hungover the next day, those calories will stick to you like Nutella to a carrot stick (which might be one of the bizarre things you eat when you get drunk), and they’ll impede your progress. My new rule: alcohol’s kosher twice a week, in moderation. The rest of the time, it’ll be seltzer, thanks. Get all the facts on exercise and alcohol.
2. Wake up in the morning feeling like P. Diddy. And by that I mean, wake up and conquer the world by working out. I never thought I’d be able to drag myself out of bed and into a gym. But once I got in the habit of early-morning Barry’s Bootcamp sessions—and that took about two weeks—I grew to love the sense of accomplishment that comes from starting the day by breaking a sweat. No matter what happens afterwards, I know I’ve done something good for my mind and body. Granted, AM workouts may not work for everyone, but know that “I’m not a morning person” isn’t an excuse to hit the snooze. Need a little help kick-starting your routine, give this morning workout a try!
3. Break the mold. For years, I would go to the gym, spend 30 minutes on the treadmill running at a comfortable enough pace to mouth the words to “California Love,” do 15 minutes of some resistance exercise with light weights, stretch out my quads, and call it day. Can you say boring? No wonder I despised working out and wasn’t seeing any results. Over the past nine months, I’ve done things I never thought I’d do—sprinted at 11.1 miles per hour, kicked a guy in the stomach (he was teaching Muay Thai), and run a 3.6 mile race in 28:30. Physically and mentally, I’m a better person for it. Plus, you know, trying new stuff is fun. Try it for yourself: Keep your body guessing with these new twist exercises.
There you have it: stop drinking, workout early, try new things. Ah, one more—sleep. I’ve learned that I need at least six and a half hours to be productive on the job and in the gym.


http://blog.womenshealthmag.com/whexperts/weight-loss-wedding/

When a Friend Gets Sick~