10 Simple Steps to Weight Loss
diet and exercise are the keys to lowering weight
Many people find it hard to deal with weight control, opting instead for miracle diets and quick cures. But it remains no secret that the best way to control weight is to consume fewer calories and exercise more over. You can't just change your lifestyle habits for a week or two. To successfully manage your weight, you must commit to a lifetime of permanent changes in eating behavior.
The following 10 tips to weight reduction don't involve buying expensive foods or hiring a personal trainer. Instead, they involve common sense.
Pan-fry or saute foods with a non-stick spray or low-calorie butter substitutes. Bake or broil instead of frying.
Eat high-fiber foods, such as a bran muffin instead of a donut.
Order "lite" fare when eating out. Purchase low-calorie foods.
Try a meal plan substituting low-calorie, sugar-free foods and beverages for many of the foods currently used.
Never skip a meal. Eat three-to-six times a day in smaller portions.
Fool your mind and stomach by using smaller plates to satisfy your psychological need for larger portions. (Hint: Many restaurants already do this.)
Eat and chew slowly. It takes 20 minutes for the stomach to tell the brain that it's full.
Weigh yourself on a regular schedule, but don't become a slave to it.
Reward yourself with non-culinary pleasures. Buy a new outfit. A new pair of shoes. Go see a movie (ignore the snack bar). Workout with a friend. Join a gym. Get a haircut.
Have an excellent week.
Success Comes From Hardship
The world is so constructed that if you wish to enjoy its pleasures, you must also endure its pains. Like it or not, you cannot have one without the other.
Success is not measured by what you accomplish. It's measured by the opposition you encounter, and the courage with which you maintain your struggle against the odds.
You'll find all things are difficult before they are easy. The greater your obstacles, the more glory in overcoming them. So, make up your mind before you start that sacrifice is part of the package.
No pain, no gain;
No thorns, no throne;
No cross, no crown.
You've got to go through the negative before you get to the positive.
Copyright 2010 www.yourdailymotivation.com
25 Easy Steps to Getting Your Groove Back
“Your body isn't going to change overnight. Adjusting your expectations will save you a lot of frustration.”
Remember that great fitness routine you were so into just before you started eating all that barbeque this summer and going to all those backyard parties? Well, if the passage of a few gluttonous weeks has weakened your routine, you're not alone. Here are some tips for getting started (again), no matter what kind of fitness activity you participate in:
1. Hire a personal trainer for one hour and discuss short-term and long-term goals. It'll give you a good place to start, it'll give you a plan, and it'll motivate you to get moving again.
2. Sign up for an exercise class that you've never tried before. First, you might surprise yourself and find something you like, and second, exercising with other people is usually more fun than trying to get back into a routine by yourself.
3. Spice up your workout. During your first week back at your fitness facility, don't do the same workout twice. If you exercise three days a week, ride the bike on day one, do weight training on day two, and go for a swim on day three.
4. Avoid burn out (and injury.) Don't try to make up all your missed workouts all at once - work up to a regular regime.
5. Get the most out of your fitness investment. 30%-35% of people who join fitness facilities don't actually go - calculate what that costs and remind yourself of the value of your investment in fitness.
6. Give yourself a realistic pep talk. If you've been off the exercise wagon for the holidays, your body isn't going to change overnight. Adjusting your expectations will save you a lot of frustration.
7. Ignore the scale. Is dropping those extra pounds your exercise incentive? Do yourself a favor and stay off the scale for three weeks to give yourself time to actually lose a pound or two.
8. Enjoy an outdoor workout. At least once a week, go outside to exercise (walking, running, cycling, blading, anything...). The varied terrain will challenge your body in ways that a treadmill (or other indoor machines) can't; the fresh air will feel good in your lungs.
9. Keep an exercise journal so you can reflect on what you've accomplished and write down your new exercise resolutions (goals).
10. Make one appointment with a registered dietitian so you can get your eating habits back in check.
11. Exercise with a friend - a partner will keep you company and keep you motivated.
12. Start a "family workout" tradition. Make exercising with your mate or family a once-a-week affair. It's a good way to get everyone into exercise, it'll mix up your workouts, and if you've got kids, you may find yourself experimenting with exercise options you never thought of (the playground comes to mind).
13. Target your best time. Find the time of day when exercising feels best for you - it's a key component in making any exercise routine work. If you're not an early morning riser, then don't force yourself into becoming an early morning exerciser.
14. Schedule time to exercise in your date book like you would any other important appointment and give it the priority it deserves.
15. Break it up. If you don't have time in the day for an hour of exercise then break it up into two half-hour sessions. For example, do a half hour of aerobic exercise at lunch and schedule a half-hour after work to do weight training.
16. Focus on what's working now. It's true, there are lots of changes that happen to your body when you work out, but many of them won't happen right away. Look for the changes that you will notice immediately: more energy, a better ability to handle stress, more willpower, and the ability to get a better night's sleep.
17. Get aerobic fitness up to speed. Even if your exercise hiatus was a relatively short one (2 or 3 weeks), you've lost a lot of your cardiovascular fitness ability. But fear not, it'll come back.
18. Stay in your target heart rate zone while you're exercising so you know you're getting an effective workout (try using a heart rate monitor!).
19. Getting back to weight training? Whatever you used to do, cut the amount of weight by a third and the number of reps in half and then build up to your previous routine over the next three weeks.
20. Take care of your lower back - Without exercise, your lower back strength decreases, so risk of injury should be a concern. Think about good form and posture no matter what activity you're doing, and get some instruction on how to properly stretch after exercise.
21. Try swimming if you have the opportunity - it's a great gentle way to get an excellent cardiovascular workout.
22. Focus on short term goals when you're beginning again - like just getting to your exercise facility, for instance - they'll bolster your spirits big time.
23. If you don't like it, then don't do it! Too many of us suffer through exercise. There is too much to choose from to continue something you dislike, so try anything and everything until you find an activity you enjoy.
24. Eat well. You may be anxious to lose those extra seasonal pounds pronto, but good food will give your body the nutrients and energy it needs.
25. Get a physical. Call your doctor and schedule a check-up. (Think - how long has it been since your last one?) Embarking on a new exercise program is a great plan, but making sure your body can handle it is always a good idea.
Don't forget to pound the water. What I suggest is adding the juice of half a lemon or 4 tablespoons of unsweetened cranberry juice to 32 ounces of water with a sprinkle of Steviva Brand Stevia Powder . Aside from being less than 2 carbs, you will get the health benefits that the stevia provides along with the vitamin C and electrolytes that lemon have. You can substitute limes for lemons if you get bored. Click here to order stevia powder.
This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.
To help you reach your healthy lifestyle goals please feel free to use the following discount code/coupon when ordering and we will give you an instant 10% off of your next order. Please enter the following code when ordering: STEVIVA10. Go to http://www.steviva.com/cgi-bin/cp-app.pl and enter discount code STEVIVA10 when checking out.
Checking in with Your Heart
Every day we experience a magical twilight between our dreams and waking state. During this brief period of time, our minds still remember that all things are possible. We can smoothly transition into our physical world without losing a sense of hope when we check in with our heart center first, before we even get out of bed. Our heart center is the link between body and spirit, instinct and inspiration. It doesn’t take long to hold a thought of loving gratitude for the heart that beats within us. In a mere moment we can review all that we want to accomplish in the light of love. When we get into the habit of beginning our day from the heart, all of our activities glow with the infusion of conscious intent and all interactions are done with compassion.
We can restart our day right now by imagining how love and inspiration feel. As light glows from our heart center, radiating out through our bodies into the space around us, any feelings of stress or frustration seem to melt away. Now, we see each person we encounter as fellow travelers in the journey of life, and every activity becomes part of a spiritual partnership. As conscious participants in the cycle of giving and receiving, we share our light with others as we become enlivened ourselves, with our heart leading the way.
In the intersection where our body and soul meet, our physical heart beats in time with the rhythm of the universe. It does the physical work of supplying our body with life force without our attention, but for its spiritual work, we need to be conscious. When we concentrate on its rhythm and glowing light, we remember that we are spiritual beings having a human experience. Then we know that we can choose any time to check in with our heart center, and in doing so, experience the joy of being in love with life.
Low Glycemic No Added Sugar Curried Red Pepper Soup
Carbs Per Serving: 7 g
Prep Time:<55 minutes
Skill Level: easy
Peppers of all kinds are really coming into season and now is the time to make tasty soups with these beauties. Here's a recipe that is tried and true. I love this soup and if you are not a big fan of curry you can add an alternative spicy.
1 ½ pounds red, yellow, or orange sweet peppers (about 5-6)
½ cup chopped red onion
1 cup water
2 tsp. chicken bouillon granules
1 ½ tsp. curry powder or, to taste
½ tsp. dried thyme, crushed
½ tsp. dried marjoram, crushed
½ tsp. Fructevia or Steviva Brand Stevia Blend
1 tsp. garlic powder
3 ounces cream cheese
1 2/3 cups whipping cream
Sour cream (optional)
Halve peppers, seed, and remove internal membranes. Place on aluminum-foil covered cookie sheet and roast at 450 degrees for 10 – 15 minutes, until skins start to turn black and bubble. Place in paper bag to steam and cool. When the peppers can be handled, remove skins and slice peppers into strips and place in a pan with onion, water,Fructevia, or Steviva Brand Stevia Blend, bouillon granules, curry powder, thyme, marjoram and garlic. Simmer for 15 minutes. Add cream cheese cut into chunks. Puree mixture in blender or food processor until smooth. Stir in cream. To serve, swirl a teaspoon of sour cream on the top of each bowl.
Total Calories: 920
Calories Per Serving: 153.3 (2 cups)
Total Fat: 39.1g
Saturated Fat: 6.9g
Total Carbohydrates: 115g
Carbohydrates Per Serving: 7g
Dietary Fiber: 20.9g
Try All Natural Fructevia, Steviva Brand Stevia Blend and Steviva Brand Stevia Powder