Getting Skinny on Six Meals a Day
easy tips on eating less more often
We're so used to hearing people talk about eating less food that it's become weight-loss doctrine. But as you remember from the physiology of metabolism, you have to eat more often to change your body composition. The new philosophy I want you to keep in mind is "energy balance."
Researchers at Georgia State University developed a technique to measure hourly energy balance -- that is, how many calories you're burning versus how many calories you're taking in. The researchers found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those subjects with the largest energy imbalances (those who were over 500 calories in either ingestion or expenditure) were the fattest, while those with the most balanced energy levels were the leanest.
So if you eat only your three squares a day, you're creating terrific imbalances in your energy levels. Between meals, you're burning many more calories than you're taking in. At mealtimes, you're taking in many more than you're burning. Research shows that this kind of eating plan is great -- if your dream is to be the next John Candy. But if you want to look slimmer, feel fitter, and -- not coincidentally -- live longer, then you need to eat more often. In the same study, subjects who added three snacks a day to three regular meals balanced out their energy better, lost fat, and increased lean body mass (as well as increased their power and endurance).
In a similar study, researchers in Japan found that boxers who ate the same amount of calories a day from either two or six meals both lost an average of 11 pounds in 2 weeks. But the guys who ate six meals a day lost 3 pounds more fat and 3 pounds less muscle than the ones who ate only two meals.
There's science to support the fact that more meals work, but the plain-speak reason it works is because it does something that many diets don't do: It keeps you full and satiated, which will reduce the likelihood of a diet-destroying binge.
How it works: For scheduling purposes, alternate your larger meals with smaller snacks. Eat two of your snacks roughly 2 hours before lunch and dinner, and one snack roughly 2 hours after dinner.
Sample time schedule:
8 a.m.: breakfast
11 a.m.: snack
1 p.m.: lunch
4 p.m.: snack
6 p.m.: dinner
8 p.m.: snack
Have a sensational week!
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Successful People Follow Their Plan
You need a plan to find success. Wanting success isn’t sufficient enough to get it.
You’ve got to ask yourself, “What are you going to do to get the things you want.”
Your problem is to bridge the gap which exists between where you are now and the goal you intend to reach.
You cannot fail with a definite step by step plan, because each step you take will carry you along to the next step, like a track. All you need
is the plan, the road map, and the courage to press on to your destination.
You cannot get lost on a straight road.
Turning Back The Clock!
how exercise keeps you young
“Exercise can prevent osteoporosis, cut your risk of heart disease, combat diabetes and ease arthritis pain.”
By age 65, nearly half of all Americans lack the brawn needed to lift even a 10-pound weight. But research on the elderly reveals that significant gains in strength and muscle mass are possible in only a few weeks of exercise. In one Tufts University study, a group of frail elderly nursing-home residents, aged 86 to 96, were recruited into a carefully supervised weight lifting program of three sessions a week. Over eight weeks, the participants increased their strength by an average 175 percent and walking speed by 48 percent. A regular program of aerobic exercise and strength training not only allows you to be more active and more mobile, it also reduces the risk of many, if not most, of the diseases associated with old age. Exercise can:
Prevent osteoporosis by building bone mass. Bones can weaken with age, becoming thinner, more porous and prone to fracture. Osteoporosis affects 38 percent of people over age 75, and 57 percent over age 80. Each year, more than 1.5 million elderly Americans take a fall and wind up with painful cracks (most often in the hip). Many never walk again. But like muscle strength, bone strength can be preserved - and osteoporosis prevented - by lifting weights. Bones respond to the stress of exercise by adding hard calcium. At least two-dozen studies show that weight lifters break fewer bones. The younger you are when you start lifting, the denser and tougher your bones will tend to be. But even someone introduced to lifting iron in the golden years can benefit. Several studies on formerly inactive elderly (up to age 70) demonstrate that starting a lifting program can halt bone loss and even result in bone gain.
Cut your risk of heart disease. It's the most common cause of death in America - and one of the most preventable. Regular aerobic exercise conditions the heart and can help keep you from becoming a statistic. Weight lifting also seems to multiply the positive effects of aerobic exercise. In one study at Tufts, beginning walkers who didn't lift weights were compared to beginning walkers who did. Both groups logged the same number of miles, but after 12 weeks of monitoring, the weight lifters showed much greater improvement in strength and heart-protective aerobic capacity.
Combat diabetes. "Among those 65 to 75 years old, 30 percent are estimated to be diabetic, and diabetes can lead to heart disease, cataracts, kidney failure and nerve damage. The most effective way to combat [adult-onset] diabetes is to lose weight," says William Evans, Ph.D., of the department of geriatrics at the University of Arkansas for Medical Sciences. A combined program of strength training and regular aerobic exercise will help you shed those crucial pounds. Exercise also increases the body's sensitivity to insulin. Insulin is the hormone that allows glucose (blood sugar) to get into your cells, and it is the body's inefficient use (or lack of production) of insulin that gives diabetics their woes.
Ease arthritis pain. Osteoarthritis, the most common form of arthritis, hits some harder than others, but it attacks nearly everyone over age 65 to some degree. Exercisers, however, take the lightest hits. The American Medical Association affirms that those with osteoarthritis can and should work out. Numerous studies show that those who do strengthening exercises, along with aerobic exercise, can say goodbye to much of their joint pain. And that holds true for those who have rheumatoid arthritis, the second-most common form of the disease. In one study published in the medical journal Arthritis & Rheumatism, elderly men and women afflicted with rheumatoid arthritis were introduced to high-intensity lifting. After 12 weeks, they were asked to describe their levels of joint pain. The lifters reported an impressive 21 percent drop in pain and 38 percent less fatigue.
Keep yourself hydrated! When you are exercising don't forget to drink plenty of 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 Fructevia, Steviva Blend or a dash Steviva Brands Pure 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 Fructevia, Steviva Blend or Steviva Brands Pure Stevia Powder. Stevia anyone?.
This information and other information 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.
Love Shows the Way
We Are Here to Serve
by Madisyn Taylor
Every movement in the universe is a movement toward love.
We are living in a time of great change. Many thinkers and seers agree that humanity and the planet Earth are evolving at a quickened pace, and that this evolution will necessarily be severe and seemingly chaotic at times. It is natural for people to react with fear, because these changes will doubtless bring some level of difficulty and loss to many of us. However, it is essential that we all remember that our souls chose to be here at this time and to be part of this process. Every movement in the universe is a movement toward love. This is true even in situations that appear on the surface to be the opposite of loving.
Since we chose to be here, we are capable and ready to rise to the challenges in which we find ourselves. It is helpful to reflect on our own lives and make any changes necessary to fully support humanity and the planet into the state of love. When we open our hearts in love instead of closing them in fear, we serve the divine process. We are all powerful spirits who took form at this time in order to serve our fellow humans, our planet, and the universe. As we find ways we can serve, our fear dissipates. We may serve by remaining calm and loving with our children and our families, even as the situation seems dark. We may serve by sending money to people who need financial assistance. We may serve by going out into the world and actively helping to rebuild lives. Regardless of what actions we choose to take, the essential element will be the internal gesture of choosing to remain in love. This is all that is needed.
When it is difficult to remain in love, we may always call upon our unseen helpers: the teachers and guides who are always with us. All we need to do is ask and then trust that we are being helped. The guidance we receive is love itself, showing us the way.
No Added Sugar Bread and Butter Pickles
Total Servings 6 quarts
Serving Size 10 slices
Carbs Per Serving: .7 g
Prep Time:<60 minutes
Skill Level: Moderate
25 cucumbers, thinly sliced
6 onions, thinly sliced
2 green bell peppers, diced
3 cloves garlic, chopped
1/2 cup salt
3 cups cider vinegar
2 cups Fructevia, Steviva Blend or 1 teaspoon Steviva Brands Pure Stevia Powder
2 tablespoons mustard seed
1 1/2 teaspoons celery seed
1/2 teaspoon whole cloves
1 tablespoon ground turmeric
In a large bowl, mix together cucumbers, onions, green bell peppers, garlic and salt. Allow to stand approximately 3 hours.
In a large saucepan, mix the cider vinegar, Fructevia, Steviva Blend or Steviva Brands Pure Stevia Powder, mustard seed, celery seed, whole cloves and turmeric. Bring to a boil.
Drain liquid from the cucumber mixture. Stir the mixture into the boiling vinegar mixture. Remove from heat shortly before the combined mixtures return to boil.
Transfer to sterile containers. Seal and chill in the refrigerator until serving.
For More Low Carb and Sugar*Free Recipes Go To Steviva Recipes!
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