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12/28/19 1:18 P

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A good website for iowa groups to get fit, check them out.
www.livehealthyiowa.org/10-c
hallenge


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12/8/19 1:18 P

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For Gift Giving this Season try something new!
Many are programed by commercials to run out and buy all that merchandise at the big box stores. If that is what you want to do, that is great. This year why not give something that you can not buy at Walmart or Target. Why not give your heart to a loved one? Write a letter or even a small note, put it in an envelope or wrap it in a box. Let them know what they mean to you. Share a best memory, let them know if you have a bad day, that sometimes a memory of them got you through, with wise words they told, or just a smile that lit up your day. It is a personal gift that only you could give them. To me that is more precious then gold. Blessings to you during the holiday season. Lisa


Hello, I am glad you found your way to spark people.
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5/12/19 12:19 P

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Mirror

Each day, have a little vanity mirror next to your computer monitor, so you can see your face as you do things on line. Each time you see something you may want to do, look at yourself, in the eye, and think about it. Will I be able to make space in my life for something new, or change an old habit that is no longer serving me. It is easy to dismiss yourself, but by getting in the practice of looking at yourself eye to eye, you feel like going deeper into the thought of how this is really going to serve you or not. If you want to eat something that wasn't on your planned meal, look at yourself first, and ask, is this what I really need or want, or are you in it for the long run, the lifestyle change for the better, and I want to stay on track 95 percent of the time. Is it worth it? Or am I worth more, more health, more activity, more nutrients, more life itself, and at a higher quality then I use to give myself. What worth do you see in yourself?

Hello, I am glad you found your way to spark people.
Together we can achieve our goals.
My name is Lisa and I am from Iowa.




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3/17/19 11:52 A

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Need to change up your strength training routine?

Go to the Exercise generator on Spark.

Link: www.sparkpeople.com/resource/exercis
e_
demos.asp


Hello, I am glad you found your way to spark people.
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My name is Lisa and I am from Iowa.




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3/17/19 11:49 A

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Nutrient-Dense Foods

Here is a great article on eating real food and the issues we have today.

draxe.com/nutrient-dense-foo
ds/


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50YEARSAWIFE's Photo 50YEARSAWIFE Posts: 7,886
9/8/17 8:30 A

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Thanks for sharing that information.

If you make the unconditional commitment to reach your most important goals, if the strength of your decision is sufficient, you will find the way and the power to achieve your goals.

~Robert Conklin



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8/2/17 8:41 A

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Do you see all the "I lost 100 pounds with Spark" Icons, and wonder how to get one?



Click on your profile picture on your spark page... and it give you a choice to 'choose from the success gallery.' The images are there.

If you lost the weight, own that badge!

Best wishes along this wonderful journey to finding your true strength!

Hello, I am glad you found your way to spark people.
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7/6/17 6:09 P

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With Keto, I can use IF to give pause in my digestive system, it helps me stay in control of my blood sugar levels. I do 12-16 hour fasts.

Here is an article, and website for more information on this way of managing.

Intermittent Fasting, or “IF”, is a relatively new craze that is used as a supplement to your diet. It revolves around the timing of your food intake, and can have some benefits in the long run. There are quite a few people misinformed on fasting, so we’ll clear that up and explain how intermittent fasting can be useful.

I want to be clear that intermittent fasting should be used for CONVENIENCE only, not for better weight loss results. There are no studies on intermittent fasting that show clear weight loss benefits, but there are studies that show health benefits. We’ll get into those later. The thing that matters the most is HITTING YOUR MACROS. If you need to learn how to calculate your macros, visit our Keto Calculator.

Restricting yourself even more than you are is pointless – it’s not worth it if it makes you unhappy. Most people are fasting because of the few health benefits and the major convenience it has for their schedules. It has been reported (no studies backing it up) that it can help you if you are in a plateu – and I am talking about a plateu of 3 weeks or longer.

There’s 2 basic terms we need to understand here: feeding, and fasting. You’re in a feeding state when you are eating your food (naturally), and you are in a fasting state when you are between your meals.

The Approach
There are a few approaches when it comes to intermittent fasting.

Skipped meals. This is when you skip over a meal to induce extra time of fasting. Usually people choose breakfast, but others prefer to skip lunch.
Eating windows. Usually this condenses your entire macronutrient intake between a 4 and 7 hour window. The rest of the time you are in a fasting state.
24-48 hour cleanse. This is where you go into extended fasting periods, and do not eat for 1-2 days.
Skipping breakfast with fasting
I don’t recommend that you go straight for a 1-2 day fast, but begin by restricting yourself to certain eating windows. Typically people restrict themselves to the hours of 5pm – 11pm. People often refer to their fasting windows by numbers: 19/5 or 21/3, for example, means 19 hours of fasting and 5 hours eating or 21 hours fasting and 3 hours eating, respectively.

Once you have the hang of eating on a schedule, you can try short periods of 18-24 hour fasting. Then you can judge if intermittent fasting is for you.

Whether you decide to do it every day, once a week, or twice a week is up to you – do what makes you feel best and listen to your body.

Website:

h
ttps://www.ruled.me/interm
ittent-fasting-on-keto-diet/



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7/6/17 6:08 P

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The team is not endorsing this way of eating, only adding this as a thought on how it works.

What is the Ketogenic Diet?
by TheKetogenicDiet.Org

The concept of ketogenic dieting is not new – it has existed in many forms and in many variations. It has many similarities to the Atkin’s Diet, and is cousins with other popular diets like South Beach and Paleo. Below, we’ve outlined exactly what the ketogenic diet is, how and why it works, and how you can get started with a ketogenic diet today. Before we dive in, however, it is important to understand that there are three types of ketogenic diets: the Standard Ketogenic Diet, the Cyclical Ketogenic Diet, and the Targeted Ketogenic Diet. All are very closely related but differ in regards to limits and timing of carbohydrate consumption. For all intents and purposes, when we refer to ketogenic diets on TheKetogenicDiet.org, we are typically referring to the Standard Ketogenic diet unless otherwise noted. Most information here is relevant regardless of what type of ketogenic diet you are practicing, however.

Okay…so what is the ketogenic diet?

A ketogenic diet is quite simply any diet that forces the body into a process called ketosis, whereby fats are burned instead of carbohydrates for use as energy. A proper ketogenic diet calls for the dieter to consume high amounts of fat, adequate amounts of protein, and very low amounts of carbohydrates. Our bodies are used to turning carbohydrates into glucose to send all over the body as energy. When we enter ketosis by sufficiently limiting our carbohydrate intake, our livers start breaking down fat cells into fatty acids and ketones, to be used as energy.

Why does the ketogenic diet work?

The ketogenic diet works much like any other diet: by limiting the amount of calories you consume, thereby creating a caloric deficit where the body burns more energy than it takes in. That is the fundamental science of weight loss, and while the “a calorie is a calorie” argument is subject to much debate, few will argue that all successful diets rely on caloric restriction, one way or another.

Since the ketogenic diet relies on reducing calories, why cut out carbohydrates at all? Why not just practice calorie counting and focus on eating a traditional low-fat diet like most diet books and nutritionists recommend? What is the advantage of the ketogenic diet?

Great questions. Many of the advantages of the ketogenic diet are rooted in its ability to control hunger much more effectively than other diets:

– Ketogenic Diets control blood sugar and minimize insulin spikes.

When we eat carbohydrates, our blood-glucose levels rise rapidly. This causes an equally rapid insulin response from the pancreatic gland. The insulin disperses excess blood glucose, which causes you to feel hungry all over again. By eating a low carbohydrate diet, we keep our blood sugar levels low and steady, and as a result, carb-induced hunger spikes are avoided. Reducing insulin levels is paramount to success with any diet, as insulin is the hormone that tells our bodies to store fat. By keeping our insulin levels low, we create an environment within our bodies that limits fat storage and promotes fat lipolysis.

– Ketogenic Diets allow us to eat food that is satiating and filling.

Many find that restricting calories on a ketogenic diet is extremely easy. If you’re doing the ketogenic diet properly, you’ll be consuming the vast majority of your calories each day from fats and protein, both of which are extremely filling and can be quite delicious. Once you remove things like refined sugars and simple carbohydrates from your diet, you’ll find that 2,000 calories (or however many you aim to consume) leaves plenty of room to fill yourself up each day. Many keto dieters even find themselves having a hard time consuming enough food each day!

For more information:

http://www
.theketogenicdiet.org/what
-is-the-ketogenic-diet/

Hello, I am glad you found your way to spark people.
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5/11/17 6:43 P

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Great article on the future of eating if we are to reverse disease and get back to wellness.

This is what I have been doing for the last two months, and it has taken me off insulin shots.

www.mensfitness.com/nutrition/what-t
o-
eat/truth-behind-worlds-most-cuttingR>-edge-fat-burning-performance-meal-p
lan-keto


Hello, I am glad you found your way to spark people.
Together we can achieve our goals.
My name is Lisa and I am from Iowa.




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1/3/17 5:04 P

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The Spark People Challenges are wonderful to get you started!

Up in the top of your start page you can see the word Challenges. Click on it.

There are so many to select from. They send you a daily reminder, and something to get you thinking about what your focus is on.

I like the Fiber one, I am learning so much about making sure I have enough every day.

So many great articles here on this website, it has all the tools, you just have to keep looking.


Link: www.sparkpeople.com/myspark/challeng
e.
asp


Edited by: STARLITNIGHT at: 1/3/2017 (17:06)
Hello, I am glad you found your way to spark people.
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12/18/16 10:44 A

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Living with Diabetes

Here is a Link for Spark resources on Diabetes. Check it out!

www.sparkpeople.com/resource/living-
wi
th-diabetes.asp


I have been here on this website for years,
and I am still finding wonderful things to use
as tools to keep on my healthy journey.

Hello, I am glad you found your way to spark people.
Together we can achieve our goals.
My name is Lisa and I am from Iowa.




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12/12/16 12:36 P

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HEALTH & WELLNESS CENTER

Found this on Spark, lots of good articles to look at.

www.sparkpeople.com/resource/health-
an
d-wellness.asp


Hello, I am glad you found your way to spark people.
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My name is Lisa and I am from Iowa.




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12/5/16 3:26 P

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Spark has a great resource center for Mind over Body.

This is a great start to focusing on your new lifestyle healthy journey.

Here is the link: www.sparkpeople.com/resource/mind_ov
er
_body_fat.asp


Hello, I am glad you found your way to spark people.
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My name is Lisa and I am from Iowa.




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12/1/16 2:17 P

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If you have a fitbit, you can join a spark team for that!

Follow the link:

www.sparkpeople.com/myspark/groups_i
nd
ividual.asp?gid=36986


Hello, I am glad you found your way to spark people.
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12/1/16 2:15 P

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Thank you PaulaJean59!

I hope you and everyone in the Iowa Team can enjoy this site.

If someone has a link they would like to share, please add it.

Everyone is welcome to share to this tread.

Hello, I am glad you found your way to spark people.
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CD2775527 Posts: 6,952
11/29/16 3:03 P

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Thanks for sharing, STARLITNIGHT! emoticon

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11/27/16 9:29 P

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This link will take you to the many challenges that spark offers.

www.sparkpeople.com/myspark/challeng
e.
asp


Hello, I am glad you found your way to spark people.
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11/26/16 5:53 P

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Start Page Challenge

www.sparkpeople.com/myspark/calendar
-c
hallenge-day.asp?calendar=6&day=2


Hello, I am glad you found your way to spark people.
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11/26/16 5:51 P

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If you are just joining Spark, here is a great place to start.

www.sparkpeople.com/myspark/challeng
e.
asp


Hello, I am glad you found your way to spark people.
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11/26/16 5:49 P

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www.sparkpeople.com/resource/exercis
e_
demos.asp


Here is the link to the Exercise Library on Spark

Hello, I am glad you found your way to spark people.
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9/15/16 1:46 P

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If you are interested in yoga and just starting out, here is a great place to start.

www.yogabasics.com/

Hello, I am glad you found your way to spark people.
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6/9/16 7:45 P

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Exercises: This website shows the exercises and form.

www.exrx.net/Lists/Directory.html

Hello, I am glad you found your way to spark people.
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My name is Lisa and I am from Iowa.




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6/9/16 7:11 P

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Saw the nurse today and she has me on the 1500 plan, and said this plan will work for
Diabetics and non diabetics. Thought I would share a new resource to check out.


www.cornerstones4care.com/healthy-ea
ti
ng/Sticking-with-it/the-facts-on-theR>-foods-you-love.html


Edited by: STARLITNIGHT at: 6/9/2016 (19:12)
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12/25/15 2:20 P

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Wonderful article! I think the hardest part for me is getting in all the veggies each day, and that is key for me, if I stay full on those, I eat less unhealthy foods.

Hello, I am glad you found your way to spark people.
Together we can achieve our goals.
My name is Lisa and I am from Iowa.




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12/21/15 12:08 P

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1. Eat enough – low calorie diets are not healthy

This point is not based on the starvation mode myth. Even though, you may lose weight on low-calorie diets. It will have negative effects on your health.

For one, low calorie diets lead to loss of muscle. Since the body doesn’t get enough energy from the foods you eat, it is forced to break down muscle tissue and use it for energy.

Another thing is low calorie diets lower testosterone levels. A hormone which is important for both men and women. To build muscle faster you need high testosterone levels.

You should eat enough calories to maintain lean muscle mass, stay energetic, and still lose weight. There is no specific number of what your calorie deficit should be. Our bodies are different. Just don’t exceed a deficit of 1,000 calories.

You may not be eating enough, if you frequently experience; fatigue, constipation, nausea and diarrhea.


2. Choose one, fat loss or building muscle

Ever heard of this old African proverb.… Two roads overcame the Hyena.

Don’t try to lose fat and build muscle at the same time. While it’s not impossible, it is complicated and it doesn’t work for everybody.

Where you are right now, should help you decide whether to build muscle or lose. If you have excess fat, lose it first (by maintaining a calorie deficit) then build muscle later. If you are skinny, start building muscle right away.

3. Start slowly

Once you make the decision to start working out. Go easy at the start.

This might be hard thing to do, especially when you are motivated and pumped up. But pushing yourself at the start will do you no good. I might lead to injuries, torn ligaments and muscle soreness.

Start slowly then gradually advance as you get fitter.

4. Eat Carbohydrates with low glycemic index

The popularity of low-carb diets has led most people to believe that all carbs are bad. Well…..there are carbs you should definitely stay away from. But you still need carbs for a healthy weight loss.

The idea that low-carb diets are superior is ridiculous. You need to eat balanced meals for a healthy weight loss. After all, diet composition has little effect on weight loss, as you’ll see later.

Don’t be fooled by the initial weight loss on low carb-diet. It’s usually due to loss of water weight and you’ll gain it all back when you start eating carbs again.

Glycemic index should help you decide which carbs to eat. Eat carbs with low glycemic index and complex carbs.

Eat A LOT of vegetables (try to get most of the carbs from them), fruits and complex carbs like, sweet potatoes, brown rice, oatmeal and whole grains.

5. Healthy fats are good for your health

A decade ago, low fat diets were as popular as low carbs are now. There are some who still avoid fats today.

Fats are a great source of energy, and they will help improve your health. Most of your fats should come from saturated and monounsaturated fats like olive oil, avocado, coconut oil, vegetable oil and nuts. Fish oil is also a great source of healthy fats. Avoid or limit the intake of trans fats.

Don’t eat too much fat – remember a gram of fat has 9 calories. Only 30% or less daily caloric intake should come from fats.

6. You need proteins

Proteins are very important in building and retaining muscle. To get maximum results, you’ll need to eat enough proteins.

Eat healthy proteins and keep your daily protein caloric intake between 30-35%.

7.Focus on the bigger muscle groups

Focusing on bigger muscle groups is a great way to get the most out of your workout.

Ab exercises are not the most effective way to get rid of belly fat – they burn very little calories. Instead do exercises which work the biggest muscles groups – the back, chest and legs.

Start doing serious ab training after you have reduced body fat percentage. Or you can do 2 or 3 ab exercises after each workout are enough.

8. “But I don’t want to be muscular……”

Said every woman ever. Many women don’t want to do strength training because of the fear of building muscles. They end up missing out on the benefits of strength training.

This shouldn’t worry you anymore. Very few women are muscular. And those who are have either trained hard for many years or use drugs.

It’s not possible for women to build big muscles because of their hormones. Due to low testosterone and high fat levels you can’t be muscular from moderate resistance training.

Even if you like cardio, try to balance it with strength training.

Artice: focusfitness.net/how-to-lose-fat-nat
ur
ally/


Edited by: SUGUKAN at: 12/21/2015 (12:09)
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11/1/14 1:42 P

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If you want to stop the Major Ad Popups go here and download it. It works for me.

adblockplus.org/en/chrome

AdBlockPlus

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11/1/14 1:41 P

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Biggest Loser Trainer Bob Harper's Top 5 Summer Diet Tips

youtu.be/yc4gOYftjCw

I have this book and It works for me.

80/20 rule is keeping me from loosing ground as I gain healthy habits.

Hello, I am glad you found your way to spark people.
Together we can achieve our goals.
My name is Lisa and I am from Iowa.




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11/1/14 1:40 P

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emoticon

Edited by: STARLITNIGHT at: 5/9/2016 (22:28)
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11/1/14 1:39 P

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Here is the Spark Guys new Mini Book you can read for free!

Check it out at this link:

sparkpeople.com/10/10_Minutes_Progra
m.
pdf


Hello, I am glad you found your way to spark people.
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A Different Way to Think about Losing Weight


www.canyoustayfordinner.com/2012/05/
01
/a-different-way-to-think-about-losiR>ng-weight/


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11/1/14 1:36 P

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Nutrition for Everyone

www.cdc.gov/nutrition/everyone/fruit
sv
egetables/index.html


Here is a great deal of information on Diet and eating portions.

Enjoy!

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The Undress- Change clothes in public without getting naked!

Great Idea!

www.kickstarter.com/projects
/denniscac
o/the-undress-change-clothes
-in-pu
blic-without-getti/


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11/1/14 1:35 P

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22 Clever Kitchen Tips That Will Make Your Life Much More Enjoyable


www.sunnyskyz.com/blog/519/22-Clever
-K
itchen-Tips-That-Will-Make-Your-LifeR>-Much-More-Enjoyable


Love the chart!

But remember to scroll down for great ideas!

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8/8/14 10:06 A

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7 Ways to Become a Morning Person


Night owls, rejoice: You, too, can wake up bright–eyed and bushy–tailed. Here’s how to make it happen

Ever wonder why you’re able to stay up until 2 am, while your best friend can’s make it until 10 pm? It has everything to do with your internal clock, says Tracey Marks, M.D., an Atlanta-based psychiatrist and author of Master Your Sleep: Proven Methods Simplified. “Most people’s internal clock has 24 hrs, but if it’s a little longer, then you will be pulled in the direction of not feeling tired until later and later each evening.” Don’t fret night owl—it is possible to train yourself to be more alert in the mornings than in the evenings. Here’s how.

1. Slash An Hour Off Your Day

If you want to wake up earlier, trim down those evening obligations, says Dr. Marks. We know what you’re thinking: How can I not overextend myself? “We typically overestimate how much available time we have and take on projects that we have no business committing to,” says Dr. Marks. “For the sake of decompressing your day, assume you have one less hour in the evenings (to be set aside for a wind down period) and say no to things that infringe on that time.” Sorry, Saturday Night Live.

2. Pile On the Protein

You know the saying: “Breakfast is the most important meal of the day.” So if you’re trying to make mornings more bearable, a cup of coffee and a stick of gum isn’t going to cut it. “After sleeping all night, our metabolism and blood sugar are at their lowest; we need a healthy breakfast to re-energize us,” says Rebecca Scritchfield, R.D., a Washington D.C. based nutrition and exercise expert specializing in weight management. Her breakfast of champions consists of a protein, a colorful fruit or veggie, and a whole grain (Think: Greek yogurt topped with fresh blueberries topped with granola and chia seeds).

3. Reward Yourself

Yes! You did it! You didn’t hit the snooze button! “Once up, take advantage of the extra time you’ve given yourself to build in a few minutes of a ‘reward’. Read a favorite newspaper or blog column, listen to a few minutes of the morning news, do an exercise routine, or meditate. Even having time for an extra cup of coffee or not having to race out the door can be a reward. Select something that means something to you, says Adson. “Later, notice how you feel about yourself when you have given yourself the time to get a good start on the day.”

4. Give Yourself A Pep Talk

“Remember, you don’t have to want to get up, you just have to do it,” says Adson. As you get going, ask yourself what it is you get to do that day, rather than what you have to do (that will come soon enough).

5. Exercise When the Sun Comes Up

We’re wired (via circadian rhythms/our internal 24-hour clock) to have peak alertness around mid-morning, says Dr. Marks. “Early morning exercise can help boost the morning energy surge, as you will have elevated body temperature and elevated adrenalin levels for several hours after you exercise.


6. Invite Light Indoors

Place your bed in front of big, blind-less windows so that the sun can wake you in the morning.

7. Turn Everything Off

Keep the radio and television volumes low in the evenings in order to create an atmosphere that lulls you into sleepy mode, suggests Dr. Marks. This helps you associate the evening with slowing down so that you can mentally prepare your mind for sleep. “It’s hard to do this if at 9 pm. your house is just as loud and bright as it is at 4 pm,” says Dr. Marks.


Article in full: time.com/3051649/how-to-become-a-mo
rni
ng-person/


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8/6/14 10:18 P

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Below is a list of my top 10 best superfoods—whole foods that offer a wide range of essential nutrients that can easily be integrated into a balanced diet. Aim to incorporate as many of these foods into your diet on a daily or weekly basis, and you'll be off to a great start. Keep in mind that all of the foods on this list should be organic or wild.

# 1 Organic Pastured Eggs,
Free-range or "pastured" eggs are a relatively inexpensive and amazing source of high-quality nutrients that many people are deficient in, especially high-quality protein and fat. A single egg contains:

Nine essential amino acids
One of the highest quality proteins you can find. Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles. They are also the major components of your immune system and hormones
Lutein and zeaxanthin (for your eyes)
Choline for your brain, nervous- and cardiovascular systems
Naturally occurring B12
Ideally, you'll want to eat your eggs raw, or as close to raw as possible, such as soft-boiled or poached. I currently have four raw egg yolks nearly every morning over a bed of dehydrated vegetable pulp left over from my juicing, along with some red onions and a whole avocado. I discard the egg whites as I struggle with kidney damage; a result of having my mercury filling removed improperly, so I must limit my protein intake and in my view, the egg yolks are exponentially superior to the whites. If you chose to use egg whites, please don't eat them raw unless you also consume the egg yolks, otherwise you risk developing a biotin deficiency.

As long as you have a good source for fresh organic eggs, you need not worry about salmonella if you choose to eat them raw. About 10 years ago I did an analysis using US government data that showed you would have to eat about 30,000 eggs before you encountered one egg with salmonella, and this was with conventional eggs. Pastured chickens are much healthier than factory farmed chickens and have a far lower risk of these types of infections.

To find free-range pasture farms, try your local health food store,

# 2 Kale
Kale is an inexpensive cruciferous vegetable that can help ease lung congestion, and is beneficial to your stomach, liver, and immune system. It's an excellent source of multiple vitamins and other nutrients, including:

Vitamin A
Vitamin B
Vitamin C
Calcium
Lutein (helps protect against macular degeneration)
Zeaxanthin (helps protect against macular degeneration)
Indole-3-carbinol (may protect against colon cancer)
Iron
Chlorophyll


# 3 Raw Grass-Fed Organic Kefir or Yoghurt
Adding kefir or yoghurt made from grass-fed raw milk is an excellent way to boost your immunity and increase your daily energy. Kefir is a traditionally fermented food that is chockfull of healthful bacteria (probiotics). In ancient times, food preservation was accomplished through lacto-fermentation, a process that adds a host of beneficial micro-organisms to food. This makes them easier to digest, and increases the healthy flora in your intestinal tract.

The bacteria that make the kefir or yogurt consume most of the lactose in milk, which can be a problem for someone with insulin resistance.

The importance of maintaining healthy balanced gut flora simply cannot be overstated. Far from simply helping your body to better digest and assimilate your food (which they do very well), probiotics influence the activity of hundreds of your genes, helping them to express in a positive, disease-fighting manner. Friendly bacteria also train your immune system to distinguish between pathogens and non-harmful antigens, and to respond appropriately. This important function prevents your immune system from overreacting to non-harmful antigens, which is the genesis of allergies.

Probiotics can even help to normalize your weight, and lack of beneficial bacteria in your gut may play a significant role in the development of type 2 diabetes, depression and other mood disorders, and may even contribute to autism and vaccine-induced damage.

pasteurized products will NOT provide you with these health benefits

Please beware that pasteurized products will NOT provide you with these health benefits, as the pasteurization process destroys most of the precious enzymes and other nutrients. In addition to beneficial probiotics, traditionally fermented kefir also contains:

Beneficial yeast
Minerals, such as magnesium
Essential amino acids (such as tryptophan, which is well-known for its relaxing effect on the nervous system)
Complete proteins
Calcium
Vitamins B1, B2, and biotin (B7)
Vitamin K
Phosphorus
Maintaining adequate vitamin B intake is important to maintain optimal function of your kidneys, liver and nervous system, which in turn helps promote healthy looking skin, boosting energy and promoting longevity. Kefir's ample supply of phosphorus -- the second most abundant mineral in your body -- helps utilize carbohydrates, fats, and proteins for cell growth, maintenance and energy.

A great way to obtain kefir is to make it yourself. It's easy to do using a starter culture and raw grass-fed milk. While raw grass-fed organic yoghurt has many similar immune-boosting benefits, kefir contains several major strains of friendly bacteria not commonly found in yogurt:

Lactobacillus Caucasus
Leuconostoc
Acetobacter species, and
Streptococcus species

# 4 Raw Organic Almonds
Just be sure you avoid making the mistake of consuming nuts that are heated commercially as the fats they contain are perishable and will be damaged when they go through this type of processing. A new 21st century concern is pasteurization. For the last four years, nearly all commercial vendors of almonds are required to pasteurize them before sale.

Back in September 2007, the U.S. Department of Agriculture (USDA) issued a requirement that virtually all almonds had to be "pasteurized" after a couple of salmonella outbreaks in 2001 and 2004 were traced back to raw almonds. However, raw almond growers fought back, and in August 2010, the U.S. Court of Appeals for the District of Columbia Circuit overturned a lower court decision that prevented California almond farmers from challenging the USDA regulation. John Vetne, the attorney representing the almond farmers, has stated:

"We are pleased that the Appeals Court rejected USDA's argument that courthouse doors are closed to farmers. We now intend to demonstrate to the federal district court that USDA acted outside of authority granted by Congress when it denied California almond growers a consumer market for raw almonds."

almonds are an excellent healthy whole food source as long as they're RAW

This is indeed a great turn of events, as almonds are an excellent healthy whole food source as long as they're RAW. Raw nuts contain mostly polyunsaturated and monounsaturated fats, which are good fats that promote healthy cholesterol levels. And they have zero trans fats, as long as they're processed properly (such as dehydration, NOT pasteurization).

Almonds in particular are rich in phytochemicals; plant components that promote heart and vascular health. They're a great source of:

Vitamin E
Magnesium
Protein
Fiber
Potassium
Calcium
Phosphorus
Iron
Pasteurized almonds, however, are neither "raw" nor healthy. Even the use of the term "pasteurized" is used in a misleading way, because according to the Almond Board of California (ABC), no heating is used during the pasteurization process, but rather a process referred to by the FDA as "terminal gas sterilization" using propylene oxide—a highly toxic flammable chemical compound, once used as a racing fuel before it became prohibited for safety reasons. It's an epoxide, which is not GRAS (generally recognized as safe for human ingestion). So, make sure your almonds are truly raw, and have not been sterilized/pasteurized, even if you have to call the company to verify.

Fortunately there are exemptions for small sellers and it is possible to find truly raw unpasteurized almonds if you search hard enough. I personally eat about two pounds a week.

# 5 Wild Alaskan Salmon
I have vigilantly warned against eating fish, as virtually all fish these days contains dangerously high levels of mercury and other toxic contaminants. If it wasn't for the health risks posed by this contamination, fish in general would be among my absolute most recommended foods for their outstanding nutritional benefits, including high levels of omega-3 with DHA and EPA, which most people are desperately lacking in their diets.

However, there are still some exceptions, and wild Alaskan salmon is one of them, as long as its purity can be verified. This was so important to me personally; I did loads of research to find a trusted source that passed third-party testing by an independent lab.

I typically have pure wild Alaskan salmon one or two times a week as it is an excellent source of:

Essential animal-based omega-3 fats (EPA and DHA)
Astaxanthin and other antioxidants
High-quality protein

# 6 Avocado
Avocados are an excellent source of healthful raw fat, which most Americans are seriously deficient in. They also provide close to 20 essential health-boosting nutrients, including:

Fiber
Potassium (more than twice the amount found in a banana)
Vitamin E
B-vitamins
Folic acid
In addition, avocados enable your body to more efficiently absorb fat-soluble nutrients, such as alpha- and beta-carotene and lutein, in other foods eaten in conjunction. I eat a whole avocado for breakfast every morning.to increase my calorie intake without increasing my grain carbohydrates.

# 7 Organic Coconut Oil
Half of the fat content in coconut oil is lauric acid—a fat rarely found in nature—that could easily qualify as a "miracle" ingredient because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties.

Additionally, the naturally occurring saturated fat found in coconut oil also has some amazing health benefits, such as:

Promoting heart health
Supporting immune system health
Providing you with an immediate energy source
Promoting weight loss
Supporting a healthy metabolism
Supporting the proper functioning of your thyroid gland
a sluggish thyroid is one reason why some people are unable to lose weight

Your body sends medium-chain fatty acids directly to your liver to use as energy. This makes coconut oil a powerful source of instant energy to your body, a function usually served in the diet by simple carbohydrates. Additionally, research has demonstrated that, due to its metabolic effect, coconut oil also increases the activity of your thyroid. And you've probably heard that a sluggish thyroid is one reason why some people are unable to lose weight, no matter what they do…

Perhaps one of the most interesting benefits of coconut oil is its potential to ward off, or perhaps even treat, dementia. According to research by Dr. Mary Newport, ketone bodies—an alternative fuel for your brain which your body makes when digesting coconut oil—may offer profound benefits in the fight against Alzheimer's disease.

Furthermore, Dr. Newport believes the benefits of ketone bodies may also extend to a number of other health conditions, including:

Parkinson's disease
Huntington's disease
Multiple sclerosis
Amyotrophic lateral sclero­sis (ALS or Lou Gehrig's disease)
Drug resistant epilepsy
Brittle type I diabetes
Insulin resistance and type 2 diabetes
Improved recovery after heart attack

Coconut oil is the ideal choice for all types of cooking. In fact, it's the only oil stable enough to resist mild heat-induced damage. So, whenever you need an oil to cook or bake with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes. Even though I don't fully recommend frying foods, if you must fry, by all means use coconut oil -- it's your smartest choice. I typically have one to two tablespoons of coconut oil several times a week.

# 8 Whey Protein Concentrate
Whey protein, a by-product of milk and cheese, was promoted for its health benefits as early as 420 B.C. These days, evidence continues to mount in favor of whey, which is often referred to as the gold standard of protein.

Whey protein has been linked to a variety of health benefits, including:

Helping your insulin work more effectively, which helps maintain your blood sugar level after a meal -- This is important as research suggests lowering your blood sugar levels after meals may be more beneficial for your health than lowering fasting blood sugars.
Promoting healthy insulin secretion, which is imperative for optimal health. This is one of the foremost reasons for avoiding sugars and grains, as overconsumption of grains and sugary foods has a negative impact on both, and is a prime factor in developing type 2 diabetes.
Helping to promote your optimal intake of proteins, fats, carbohydrates, vitamins, and minerals needed for your overall wellness.
Helping you preserve lean body tissue (particularly during exercise) as it delivers bioavailable amino acids and cysteine.
Supporting your immune system, as it contains immunoglobulins.
Maintaining blood pressure levels that are already within the normal range.
As you age, your body gradually loses its ability to produce critical amino acids -- the essential proteins you need for energy production, immune actions and protein buildup in your muscle. Therefore, the need to supplement with these amino acids increases with age, and increases even more in times of high physical stress, like after a workout, or when recovering from injury or illness.

Whey protein concentrate (not to be confused with the far inferior whey protein isolate) is an ideal choice as it's a rich source of amino acids.

It's also the best food for maximizing your glutathione levels as it provides all the raw materials for glutathione production (cysteine, glycine and glutamate). Glutathione is your body's most powerful antioxidant and has even been called "the master antioxidant." It is a tripeptide found inside every single cell in your body.

When shopping for a whey protein, focus on quality! A high-quality whey protein must be:

Cold pressed
Derived from grass-fed cows
Free of hormones
Chemical-free
Free of artificial sweeteners and sugar
Beware that many commercially-available whey protein powders are significantly damaged and nutritionally deficient due to over-processing. Some popular brands of protein powder may even contain dangerous levels of heavy metals. A 2010 Consumer Reports' test showed that three of the 15 protein drinks tested contained risky levels of arsenic, cadmium, and lead, so do your homework!

# 9 Raw Organic Grass-Fed Butter
Butter made from raw organic grass-fed milk can be a very healthy part of your diet. I typically have anywhere between a half a pound, to a pound of raw organic grass-fed butter per week.

It's an excellent source of high-quality nutrients, including:

Vitamins, such as vitamin A, needed for a wide range of functions, from maintaining good vision to keeping the endocrine system in top shape, and all the other fat-soluble vitamins (D, E and K2), which are often lacking in the modern industrial diet.
Trace minerals, including manganese, chromium, zinc, copper and selenium (a powerful antioxidant). Butter provides more selenium per gram than wheat germ or herring. It's also an excellent source of iodine.
Healthful fats, including short- and medium-chain fats, which support immune function, boost metabolism and have anti-microbial properties, as well as the perfect balance of omega-3 and omega-6 fats, and arachidonic acid, which is important for brain function, skin health and prostaglandin balance.
Conjugated Linoleic Acid (CLA), a compound that gives excellent protection against cancer and also helps your body build muscle rather than store fat.
Glycospingolipids, a special category of fatty acids that protect against gastrointestinal infections, especially in the very young and the elderly.
Wulzen Factor, a hormone-like substance that prevents arthritis and joint stiffness, ensuring that calcium in your body is put into your bones rather than your joints and other tissues. The Wulzen factor is present only in raw butter and cream; it is destroyed by pasteurization.

# 10 Green Vegetable Juice
Juicing your vegetables is a great way to make sure you're getting sufficient amounts of veggies in your diet. Raw vegetable juice teems with valuable and sensitive micronutrients that become damaged or destroyed when the juice is pasteurized, so avoid the store-bought versions and juice your own instead. Raw juice can be likened to a "living broth." It is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes that go straight into your system without having to be broken down.

It is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes

I have a quart of vegetable juice every day unless I am travelling because it helps me radically increase my vegetable intake. The benefits of raw organic vegetable juice are numerous. For example, it can help:

Promote weight loss
Boost your immune system by supercharging it with concentrated phytochemicals. Raw juice also contains biophotonic light energy, which can help revitalize your body.
Increase energy. When your body has an abundance of the nutrients it needs, and your pH is optimally balanced, you feel energized. Since it can be utilized by your body immediately, those who juice report feeling the “kick” of energy almost instantly.
Support brain health. People who drank juices (fruit and vegetable) more than three times per week, compared to less than once a week, were 76 percent less likely to develop Alzheimer’s disease, according to the Kame Project.
I have previously written an extensive guide to juicing, which I highly recommend reading to help you get started. One important factor to keep in mind is that, since vegetable juice is very perishable, it's best to drink all of your juice right after you make it. However, if you're careful, you can store it for up to 24 hours with only moderate nutritional decline.

Article:
eatlocalgrown.com/article/top-10-sup
er
foods.html


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7/29/14 11:36 P

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How Can I Get What I Want in Life?


Answer by Oliver Emberton, founder of Silktide, for Quora

There are just two reasons why you haven’t done the stuff you ‘want’ to do.

You can’t because of something external
You won’t because of something internal
Here’s the thing: nearly everyone who succeeds, will always assume number #2. By default, the reason they have failed is themselves. It is, without fail, their own fault. Always.

If this sounds like willful bunk, consider the flipside: those who fail always assume it’s not their fault. With that attitude, your ego is forever letting itself off the hook. You can’t learn from your experiences, except maybe that you shouldn’t have even tried, because – well – that big bad world was just super-mean to you again.

Try listening to a lot of normal conversation: it’s just ego repair.

“I’ve been here 6 years in the same job and they still haven’t promoted me!”
“I know, me too! It’s so unfair…”
As Don Draper would say: I hate to break it to you, but there is no big lie. There is no system. The universe is indifferent.

Whenever “it” or “they”, “he” or “she” is to blame, you’re just diverting the blame. Because the only thing that matters is what you can control: what-are-you-going-to-do-about-it?

There are always situations when you really can’t have something that you don’t control. Maybe you dream of being a championship triathlete, but you were born without legs. Well of course.

Except that kind of reductio ad absurdum doesn’t excuse 99.99% of the identical, fundamental bullcrap that most people lament about: their health, jobs and relationships. For this trinity, the principles are well known and within the capability of everyone. Assuming, of course, you accept responsibility for that.

Why do we make excuses?

Making excuses can make us feel better. Excuses are like painkillers for our self-respect.

Surely they evolved with this purpose. For not everyone can succeed all the time, and if you can’t, it’s better that you don’t become too depressed about it.

But the chances are the things that you want – that you want the most – are not fast cars, Angelina Jolie’s chest or a giant catapult to the moon. Most of us crave fundamentally simple things: love, respect, security, health, significance. These things don’t require that we’re born to wealthy parents, or with perfect genes.

If you’re reading this, the chances are you have access to education, sanitation, medicine, freedom of speech, shelter and the sum of the world’s knowledge (The Google), and that you take them for granted. For over 150,000 years human life would have utterly sucked compared to now, and you’ve been born in the last 70 or so, in the blessed minority, when it doesn’t. You’re so lucky you can’t imagine.

You are the problem

Whenever you hit a wall: find what you can do about it, do it, and forget anything else. All the other stuff just consumes your attention and accomplishes nothing.

The solutions to all your problems are probably so obvious, you likely already know them. The trick is simply acknowledging it’s your responsibility alone to make it happen.

Article:
time.com/3052483/how-can-i-get-what-
i-
want-in-life/


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7/26/14 12:39 P

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Why Treat Days are Good For You

Have you ever noticed that when you create a “bad foods” list those items suddenly become irresistible? Ice cream was at the top of my list for a long time, and yet I found myself binging on a pint of Ben & Jerry’s at least once a week. I knew I wasn’t supposed to be doing it, but being bad just felt so good.

Creating a calorie deficit is important if you’re trying to lose weight, and an ice cream binge doesn’t exactly help you take in fewer calories than you’re burning. Still, when you’re putting pressure on yourself to eat perfectly all day, everyday, you risk snapping. And it’s always important to remember: A virtuous diet does not make you a virtuous person. Which is where learning how to work treats into your eating plan comes into play.

Some eaters prefer to have a full-on treat day each week, keeping things clean and healthy the other 6 days. While others do best with a small, treat snack or meal daily. Here’s why you should consider incorporating a treat day or treat snacks into your routine.

Easing restrictions gives your mind a break No one likes to be good all the time. (When was the last time you drove exactly the speed limit?) And your willpower can only handle so much. Having a treat snack or a full-on treat day to look forward to will make it easier to opt for the healthy items the rest of the time. Plus, too much deprivation and restriction can lead to more cravings that could potentially cause you to fall off the healthy-eating wagon in a more serious way—like giving up completely, for example.

Treats could potentially boost your metabolism Many experts encourage dieters to reduce calories by cutting back on carbohydrates to increase your energy deficit and help control insulin, the hormone responsible for stimulating hunger and fat. It’s believed that lower insulin levels encourage fat loss. However, the body adapts to the deficit and often attempts to hold on to its fat stores by burning fewer calories—essentially, your body thinks there’s a famine. Introducing a treat every now and then could prevent that calorie-burn slowdown.Still, it’s important not to go overboard.

You’ll be more mindful of why you’re craving a treat When I sat back and analyzed when I was making those pint-buying pit stops, I realized it was always on my commute home after a rough day at work. For some reason, putting up with all the demands of a stressful job made me feel entitled to a sugar fest. (When I left that position, my ice cream cravings eased up.) Had I not removed it from the “bad foods” list, I might not have made that connection.

When you treat yourself, you are in control—not the food Understanding the difference between “cheating” and “treating” puts you in control of your cravings. Let’s get clear about what those two words mean…

Cheat (verb): to break a rule or law usually to gain an advantage at something

Treat (transitive verb): to provide with enjoyment or gratification

Once you’ve tossed out that “bad foods” list, what you’re doing when you have a slice of pizza or birthday cake is no longer breaking the rules. You get to decide when you have a treat, and you can clearly see in your diary where you’ll need to cut back later to fit that treat into your healthy eating plan.

These days, my go-to treat is still ice cream—Trader Joe’s Ultimate Chocolate Ice Cream, to be exact. But my relationship with it has changed dramatically. I always keep a carton in the fridge, and when I want ice cream I portion out a ½-cup serving, sit down, and allow myself to really enjoy it. I no longer see my treat as a reward for getting through a rough day or a stressful situation. It’s now exactly what it should be: a tasty treat that I can choose to have—or not have—at will.

Kimberly Daly Farrell is the managing editor at MyFitnessPal

Artical:
blog.myfitnesspal.com/2014/0
7/why-trea
t-days-are-good-for-you/?utm
_campa
ign=social&utm_source=facebook&u
tm
_medium=MyFitnessPal


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7/21/14 7:46 P

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Be selfish about your health, make time for walking

You know that exercise is good for you, but did you also know that regular exercise could enrich your life, boost your mood, improve your sex life and quite possibly help you live longer?

According to the Mayo Clinic physical activity offers numerous health benefits.
If those really good reasons make you want to start a fitness program, what better way to get in shape than walking — an easy, cost-effective exercise that you can do just about anywhere, indoors or outdoors?

The National Heart, Lung, and Blood Institute (NHLBI) has developed a 12-week walking schedule to help you get on the path to better health.

Here are some of the program highlights:

1. Make it a goal to walk five times per week.

2. Include a slower-paced five-minute warm up and cool down in your walk.

3. Start your walk at a comfortable pace and then step-it-up. Challenge yourself to walk more quickly and briskly.

4. In terms of duration, start with short timeframes and add about two minutes each week, gradually building up your endurance.

5. Once you feel good about your walking program, add strength training, at least twice a week, to your exercise routine. This could include push-ups, lunges, weights or join a strength training class in your area.

The following chart outlines the NHLBI walking schedule:

Week Warm-up Brisk walking Cool-down

1- 5 minutes 5 minutes 5 minutes
2- 5 minutes 7 minutes 5 minutes
3- 5 minutes 9 minutes 5 minutes
4- 5 minutes 11 minutes 5 minutes
5- 5 minutes 13 minutes 5 minutes
6- 5 minutes 15 minutes 5 minutes
7- 5 minutes 18 minutes 5 minutes
8- 5 minutes 20 minutes 5 minutes
9- 5 minutes 23 minutes 5 minutes
10- 5 minutes 26 minutes 5 minutes
11- 5 minutes 28 minutes 5 minutes
12- 5 minutes 30 minutes 5 minutes

The toughest part about a walking program is committing to it and making it a part of your lifestyle.

Set a goal of “Walk 5 times a week for 15 minutes” and don’t let life’s daily distractions get in your way.

So start walking and as you do, you will soon discover that putting one foot in front of the other will help you lose weight, blow off stress, clear your mind and feel better.

Article:
www.cravemate.com/adding-a-walking-s
ch
edule-to-your-routine/


Edited by: STARLITNIGHT at: 12/5/2016 (15:40)
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5 Unmistakable Warning Signs Your Diet is Going to Fail

July 14, 2014 by Armi Legge Leave a Comment



The first days are easy.

You never get hungry. You look forward to every meal.

The first weeks are a little harder.Flexible Dieting Fat Loss

You get a few hunger pangs, but it’s not enough to stop you. The scale drops every day.

Something changes after about two weeks.

You’re still getting leaner, but you don’t have the same optimism as before. You’re getting hungry and bored.

Suddenly, getting lean doesn’t seem worth it.

After another two weeks, you’re almost ready to quit. You’ve only lost five or six pounds. Now you feel unmotivated and frustrated.

What happened to your motivation? What changed?

You failed to recognize the early warning signs that your diet was doomed to fail from the start.

Here are five sure-fire signs that you won’t be able to get lean on your current diet.

1. You’re constantly fighting cravings

Everyone has the willpower to resist tasty food for a few days or weeks.

But no one can do it forever.

I didn’t eat dessert for five years. I was tempted to eat junk food hundreds of times, but I never did. Eventually I cracked, like everyone else.

The only way I was able to get lean before was by avoiding junk food or anything I deemed “unclean.” To anyone else, it would have been obvious I couldn’t maintain it.

Satisfy your cravings as they arise. Don’t let them build until you can’t control them anymore. It’s far better to have a large slice of cake, even if it’s far more than you planned, than to eat the entire thing later.

There will be times when you have to resist junk food, but that shouldn’t be the norm. Eventually your cravings will win, and you’ll end up fighting problem number two…

2. You’re bingeing, or tempted to binge.

Binge eating is not about willpower.

It’s hard to find a bodybuilder or figure competitor who hasn’t binged at some point. These people train harder and eat better than 99% of the world, yet they struggle with binge eating, too.

Binge eating is usually caused by stress or boredom.

It could be from dividing foods into “good” or “bad.”

It could be caused by eating the same boring meals every day for weeks or months.

Binge eating could also be caused by other problems.

Are you struggling to keep up at work?

Are you fighting with your family?

Are you lonely?

Are you still not sure what you want to do with your life?

I’ve been there too. I started binge eating around the same time I decided I didn’t want to become a professional triathlete, which was a huge decision. I felt like part of me was gone, and I wasn’t sure what I wanted to do.

Sometimes, the only way to lose fat is to deal with these problems before you try to get lean.

Instead of fixing these issues, many people focus on the wrong measures of success, like your weight.

3. You only track your weight.

You wake up every morning and step on the scale.Flexible Dieting Scale Weight

If it’s not lower than it was last week, you’re not happy.

That’s the trap most dieters fall into, and I’m guilty of this as well.

If you want to lose fat, you need to lose weight, but that doesn’t mean you should only focus on the scale.

Weight loss always happens slower than you’d like. Some days you might be five pounds heavier than the day before due to water retention and food weight.

Or, you might have gained some muscle while losing fat, so your weight stays the same.

If you want to lose fat, track more than your weight.

Track your habits.

Track your calorie and macronutrient intake.

Track your workouts.

Take progress pictures.

Have some way to measure your progress besides your weight.

Your weight is like a compass. It tells you the general direction you’re headed, but it doesn’t account for all of the twists and turns you’ll run into while dieting.

4. You’re always hungry.

You’ll never get lean if you’re always hungry.

In The Minnesota Starvation Experiment — where people were forced to diet for six months — one person cut off his own finger to get out of the study. That’s what people will do to eat.

At first you feel proud of yourself for being able to stay hungry for hours. Then, after a few days, you’re ready to eat the squirrels on your windowsill.

If you’re hungry, eat more calories, protein, fat, or fiber.

You may also want to change your meal frequency to something you enjoy more — either eating more or less often until you’re satisfied.

Or you can start planning meals.

5. You aren’t planning meals.

You’ve probably resisted meal planning for years.

You eat the same foods every day, so your meal plan is always the same.

Then you get bored, and you binge or stop dieting. Or, you have no idea how much or what you’re eating, because you aren’t tracking your diet.

Meal planning makes it easy to stay excited about your diet, while eating the right number of calories to lose fat.

You don’t need to plan every meal down to the gram. Set a few rough guidelines, and try a few new recipes every now and then.

You’ll almost never get bored, and you’ll lose fat without thinking about it.

Fail-proof your diet.

Dieting is only as miserable as you make it.

You don’t have to fight cravings. You don’t need to be hungry all of the time.

Often, all you need to do is try a few new meals, address the primary causes of your stress, and track your diet or workouts.

This isn’t easy, but it is simple. If you’ve been struggling to lose fat for years, it’s hard to adjust to a more flexible diet without restricting and bingeing. It’s hard to safely lose weight without ruining your social life and sanity.

Article:
evidencemag.com/flexible-dieting-fai
l-
proof/


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How to Make Health and Fitness a Lifestyle!
Aug 16, 2012 by admin


Making health and fitness a lifestyle is not an easy task. Now a days the convenience foods, busy work schedules, juggling a family, social events etc., all make it very difficult! One thing we neglect and put off is taking care of ourselves. But without our health, how can you effectively do your job, play with your kids or grandkids, work around the house, etc. How many times have you injured yourself lifting something at home, getting out of the car, or lifting your kids? How often do you get sick? Get headaches? Heartburn and bloating? Right now it may not seem like a big deal to you, but as we age, these things could lead to bigger and frightening sickness or chronic injury.

We all know that losing weight and improving your overall fitness are things that don’t happen overnight. But, did you know in order to be truly successful that important steps need to be taken before you even start a diet or exercise program? The first thing you should do is identify where you fall on the behavioral change spectrum. There are five distinct stages of behavioral change. Do you know what stage you currently fall under?
Knowing what stage you are at will help you to create a road map to the subsequent stages and ultimately help you to be successful in your fitness goals. Below are the five major phases:

1. Precontemplation: This is the point where you don’t feel that any change in your lifestyle is necessary. You may be thinking that exercising just takes too much time or that fast food is just too convenient to even consider giving up. Starting a fitness or diet program during this stage would probably result in failure. If this is you, remember none of us are immune to decline in health! Don’t wake up one day and wish you had of been on top of your health. Educate yourself on why preventative health will put you 10 steps ahead of others. Be aware of how much better you will feel then you do now! Imagine!!!! You could be king of the world!

2. Contemplation: During this stage you may start thinking that a change is necessary. So, you think that maybe cutting back to eating fast food only three times a week is not so bad and you might be able to at least take a walk once in a while. This is a good time to learn more about the benefits of healthy eating and regular exercise. Take a better look at what the nutritional values of all that fast food (they have to supply it now). Remember how you felt after a healthy meal in comparison. Remember how you felt after that brisk walk. Bet you want to feel that way every day!

3. Preparation: At this point you are getting more serious about taking action. You’ve penciled in a walk with your friend for next week and are planning to go grocery shopping to cook a home meal. You may want to research exercise equipment, gyms, personal trainers, and diet programs to learn more about what you can do (with the help of professionals and/or equipment) to get in better shape. Set realistic goals and realize where you have gone wrong in the past and what you need to do to overcome obstacles.

4. Action: Here’s where you actually take the first step. The first step may be as simple as taking a daily walk, reducing your fast food visits to twice a month or just cutting back on daily sodas. Or, you may go as far as hiring a personal trainer or joining a gym. During this stage it is very important to learn coping mechanisms that will help you avoid re-lapse into your old ways. One way to avoid being a part of the high exercise dropout statistics is starting slowly into a new program and making permanent lifestyle changes versus temporary ones. Start in a workout phase that allows you to correct imbalances and prepare the body for more intense exercise! You will be glad you did this! Don’t be a workout dropout!!!!

5. Maintenance: This is, of course, the phase that everyone should strive to be at. This means that you have been doing a regular fitness program consistently for quite some time and that you continue your new lifestyle. It’s important throughout this stage (which should last a lifetime) that you include a variety of workouts that change frequently. You should also seek social support of friends and family. Never think you are ok to go back to the way you were! This is a common mistake and why people end up putting all their weight back on! Fine tune your nutrition and continue to keep the workouts on a regular basis!

The key to success is first identifying your stage and then taking steps to advance to the next level (unless, of course, you are already at the Maintenance stage). Use the suggestions mentioned above in each stage to help you move to the next phase.
It’s also important to tune-in to your fears, past struggles and expectations. Making nutritional and exercise changes is not easy and should be approached slowly. Remember to make small changes. Don’t try to go from a completely sedentary lifestyle to an hour of continual exercise in just one day. Build up slowly starting with even just 10 minutes. And lastly, be sure to inform your family and friends of your plans and enlist their support. Support is extremely important for your success.
Rome wasn’t built in a day! More than likely you didn’t gain 30lbs overnight either! Don’t be the one who only starts exercising in January to drop out in February. Don’t be the one who workouts every day for 2 hours and doesn’t eat much for 4 weeks to get ready for a social event! So unhealthy and creates bad habits!

If this was easy then we would all look amazing! There are steps to a healthy lifestyle. Don’t let anyone tell you that you should drop how you do things now and move into something strict over night! You are setting yourself up for failure! This could lead to disorders and overtraining. I will discuss what overtraining does in another article! The effects of doing too much, especially right out of the gates, is not worth it!!!

For nutrition take these small steps each week:
Cut out one thing like drinking soda every day, to drinking soda a couple times a week. Or cut out eating something sweet every day to just doing it a couple times a week.
Drink 3 litres of water a day at least!
Cut down on portion sizes.
Add more quality protein to your meals. (lean cuts of meat, nothing fried)
Eat more fruits and veggies
Cut out the “Bad” carbs one at a time and replace with low glycemic carbs (sweet potato, quinoa, gluten free carbs, brown rice, quinoa pasta)
There are obviously many more things you can do but these are a great start! You didn’t develop bad habits overnight and food tends to be something we turn to for comfort. Eating badly when you feel badly will only lead to feeling worse!!!! Have a small treat and wreak the benefits! Remember, you don’t have to eat bad foods when you go out to be social. What difference does it make whether you eat a salad or burger with friends? It only matters in your head! Restaurants will make changes if you ask!
A healthy lifestyle is a process! It takes some hard work, constant upkeep and help from others to build the perfect temple! If you maintain the temple it will remain standing even in the worst of storms!

Article: fitness-for-u.com/?p=753




Edited by: STARLITNIGHT at: 7/16/2014 (12:38)
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Thinking Patterns

When you think about your life, it is quite possible that your mind is playing tricks on you that can distort your view. Cognitive distortions -- where your mind puts a ‘spin’ on the events you see, and attaches a not-so-objective interpretation to what you experience -- happen all the time. They are especially common in people with depression and other mood disorders.

Psychologist Aaron T. Beck originally came up with the theory of cognitive distortions in the 1960s, and many therapists since then have helped clients live more positive lives by hunting down their cognitive distortions and correcting them. (It’s one of the tenets of a very successful and fast-working mode of therapy called cognitive therapy.)

When you know what to be on the lookout for, it becomes rather easy to spot the cognitive distortions in others. It may be a little more challenging to spot your own, but it is possible. Doing so usually brings lasting positive change in the way you experience stressors in your life.

An interesting thing to note is that several cognitive distortions, can actually work to your advantage. The key is to know when and how to do so.

Here are the 10 most common (and officially recognized) cognitive distortions, with examples of how they relate to stress. You might find yourself smiling as you recognize one or two as familiar "friends." If, in the coming days, you look for them and gently correct them, you’ll be well on your way to reducing your reactivity to the stress in your life.



All-or-Nothing Thinking

This type of distortion is the culprit when people think in extremes, with no gray areas or middle ground. All-or-nothing thinkers often use words like "always" and "never" when describing things. “I always get stuck in traffic!” “My bosses never listen to me!” This type of thinking can magnify the stressors in your life, making them seem like bigger problems than they may, in reality, be.


Overgeneralization

Those prone to overgeneralization tend to take isolated events and assume that all future events will be the same. For example, an overgeralizer who faces a rude sales clerk may start believing that all sales clerks are rude and that shopping will always be a stressful experience.


Mental Filter

Those who tend toward mental filtering may gloss over positive events and hold a magnifying glass to the negative. Ten things can go right, but a person operating under the influence of a mental filter may only notice the one thing that goes wrong. (Add a little overgeneralization and all-or-nothing thinking to the equation, and you have a recipe for stress.)


Disqualifying the Positive

Similar to mental filtering, those who disqualify the positive tend to treat positive events like flukes, thereby clinging to a more negative world view and set of low expectations for the future. Have you ever tried to help a friend solve a problem, only to have every solution you pose shot down with a "Yeah but..." response? You’ve witnessed this cognitive distortion firsthand.


Jumping to Conclusions

People do this one all the time. Rather than letting the evidence bring them to a logical conclusion, they set their sights on a conclusion (often negative), and then look for evidence to back it up, ignoring evidence to the contrary. The kid who decides that everyone in his new class will hate him, and ‘knows’ that they’re only acting nice to him in order to avoid punishment, is jumping to conclusions. Conclusion-jumpers can often fall prey to mind reading (where they believe that they know the true intentions of others without talking to them) and fortune telling (predicting how things will turn out in the future and believing these predictions to be true). Can you think of examples of adults you know who do this? I bet you can.

Cognitive distortions and negative thinking styles are common, and they keep us stressed-out and stuck:

Magnification and Minimization

Similar to mental filtering and disqualifying the positive, this cognitive distortion involves placing a stronger emphasis on negative events and downplaying the positive ones. The customer service representative who only notices the complaints of customers and fails to notice positive interactions is a victim of magnification and minimization. Another form of this distortion is known as catastrophizing, where one imagines and then expects the worst possible scenario. It can lead to a lot of stress.


Emotional Reasoning

This one is a close relative of jumping to conclusions in that it involves ignoring certain facts when drawing conclusions. Emotional reasoners will consider their emotions about a situation as evidence rather than objectively looking at the facts. “I’m feeling completely overwhelmed, therefore my problems must be completely beyond my ability to solve them,” or, “I’m angry with you; therefore, you must be in the wrong here,” are both examples of faulty emotional reasoning. Acting on these beliefs as fact can, understandably, contribute to even more problems to solve.


Should Statements

Those who rely on ‘should statements’ tend to have rigid rules, set by themselves or others, that always need to be followed -- at least in their minds. They don’t see flexibility in different circumstances, and they put themselves under considerable stress trying to live up to these self-imposed expectations. If your internal dialogue involves a large number of ‘shoulds,’ you may be under the influence of this cognitive distortion.


Labeling and Mislabeling

Those who label or mislabel will habitually place labels that are often inaccurate or negative on themselves and others. “He’s a whiner.” “She’s a phony.” “I’m just a useless worrier.” These labels tend to define people and contribute to a one-dimensional view of them, paving the way for overgeneralizations to move in. Labeling cages people into roles that don’t always apply and prevents us from seeing people (ourselves included) as we really are. It’s also a big no-no in relationship conflicts.


Personalization

Those who personalize their stressors tend to blame themselves or others for things over which they have no control, creating stress where it need not be. Those prone to personalization tend to blame themselves for the actions of others, or blame others for their own feelings.


If any of these feel a little too familiar, that’s a good thing: recognizing a cognitive distortion is the first step of moving past it.


Article: stress.about.com/od/professionalhel
p/a
/distortions_2.htm


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Healthy Lifestyle: 6 Great Ways to Start Your Day



The way you spend your morning can add a certain flavor to the rest of your day. When things start out feeling stressful, you can experience a "downward spiral" of negative events and stressful responses. (If this has already happened to you today, here are some strategies for turning around a bad day.) Conversely, if you start off your day from a place of feeling centered, you are better able to handle what comes and enjoy the rest of your day to a fuller extent. Here are some healthy lifestyle habits to incorporate into your morning routine that can leave you better able to handle the stress you experience. Try one or several, and experiment until you find what suits you.

Put On Some Music

Music therapy has been shown to reduce stress and have a positive effect on health. But you don't need a therapist to enjoy some of the benefits music has to offer. Listening to music as you get ready and start your day will create positive energy and a soothing sense of peace (or a sense of fun, if you play party music). Music can compliment other healthy lifestyle habits, adding a sense of peace to a yoga workout, putting a spring in your step on a morning walk, or stimulating your mind as you write in your journal.

Relax in the Shower

Many of us shower in the morning, though we often rush through it because we need to get on with our day. Why not take a few extra minutes and get into the right frame of mind? As you let the warm water loosen your muscles, think about the possibilities that lie ahead, think about what you have to be grateful for in life, and remember this serene feeling. When you encounter challenges through the day, just think back to this relaxed feeling, and you may be able to approach your stressors from a more centered place.

Eat a Balanced Breakfast

For those of you who start the day on a bagel and coffee, read this! Breakfast is known as ‘the most important meal of the day’ for a very good reason: a healthy meal in the morning can balance your blood sugar levels and give you the sustenance you need to handle physical and mental stress. Without it, you will be less resilient, both physically and mentally. Be sure to have plenty of protein and fruit, not just caffeine and empty calories!

Drink Green Tea

Sipping a warm cup of tea is a soothing activity that will help you prepare for the day ahead and feel nurtured. Green tea is loaded with antioxidants, so it’s a delicious and healthy lifestyle choice.

Write in Your Journal

Journaling has many health and stress management benefits, and can also lead to increased self-awareness. Take a few minutes to reflect on what you enjoyed about the day before, focus on what you hope to achieve in the day ahead, or just write about what you are grateful for right now. Writing once a day can help you feel focused, process negative emotions, and solve problems.

Morning Walk

Walking has so many health benefits, the stress management benefits are practically just gravy! A morning walk can get you ready for your day, help you sleep better at night, lower your stress level, and reduce your risk of numerous health conditions. And if you bring a dog with you, you’ll be lavished with attention as well!

Yoga

You were promised six strategies, but I'm giving you a bonus suggestion because it's such an effective stress reliever. For a healthy body and peaceful mind, few activities give as much ‘bang for your buck’ as yoga. Combining all the goodness of several stress management techniques, such as diaphragmic breathing, meditation, stretching and more, yoga provides some of the best stress management and health benefits you can find in a single technique. A good way to start your morning is by doing a series of yoga poses called Sun Salutations.

Article:
stress.about.com/od/lowstresslifesty
le
/a/morningroutines.htm


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Easy Ways to Improve Memory



Everyone forgets things from time to time. Periodically forgetting where you left your keys is likely not indicative of a bad memory. But some people find themselves forgetting things more frequently, a troubling development for those who can’t explain their sudden loss of memory.
Memory loss is often considered to go hand-to-hand with aging, and a lot to do with a brain that isn’t sharp because of an unhealthy lifestyle.
The following are a few ways men and women can improve their memory.

Get some sleep. Men and women who aren’t getting enough sleep can almost certainly blame that lack of shuteye for at least some of their memory loss. When you don’t get enough sleep, your brain’s ability to think critically, solve problems and even be creative is compromised considerably. In addition, research has shown that memory-enhancing activities occur during the deepest stages of sleep, further high-lighting the importance of getting a full night of interruption free rest.

Hit the gym. Exercise is another activity that can improve memory. Daily physical exercise increases the amount of oxygen that gets to your brain while reducing the risk for certain disorders, including diabetes and cardiovascular disease, both of which can lead to memory loss.

Manage stress effectively. Stress has a host of negative side effects, not the least of which is its impact on your memory. Chronic stress that goes untreated can destroy brain cells and damage the region of the brain that deals with the formation of new memories as well as the retrieval of older memories. Numerous studies have shown that men and women cite their career as their primary source of stress. Since quitting your job is likely not an option, find ways to manage your stress more effectively. This may mean finding a way to make the most of your time, be it working more efficiently, emphasizing planning ahead or even viewing to stop procrastinating. Other ways to manage stress include making time to relax and recognizing you have limits while seeking the help of others.

Make some dietary changes. Diet can also have an impact on memory What you eat is fuel for both your body and your brain, and a poor diet can have a negative impact on your memory. Be sure to include omega-3 fatty acids, sources of which include salmon, tuna and other cold water fatty fish in your diet. Research has shown that omega-3 fatty acids, which can also be found in walnuts, can boost brain power and possibly reduce your risk for Alzheimer’s disease.
Foods with antioxidants, including fruits and vegetables, can also protect your brain cells from damage, which can have a positive impact on your memory. Leafy green vegetables like spinach, romaine lettuce and arugula as well as fruits like apricots, mangoes and cantaloupe are good sources of antioxidants.
A diet high in saturated fat, which is found in red meat, whole milk, butter and cheese, has been found to have a negative impact on memory. Research has shown that such a diet increases a person’s risk of developing dementia, while impairing an individual’s ability to concentrate and remember things.
Loss of memory is often a momentary lapse, but those who find themselves becoming more and more forgetful can take steps to improve their memory and their quality of life.

Source: Rural-Urban record 9-9-2013 Elyria, Ohio Posted on September 13, 2013


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Magnesium: Why You Need It
By Daniel Heller, ND
Magnesium (Mg) may be the most overlooked mineral. No one has yet popularized a simple way to remember it, in the way that we usually associate potassium with bananas, calcium with bone health, and sodium with blood pressure. But magnesium is an incredibly versatile and important nutrient that many doctors, nutritionists, and researchers believe is the single most important nutrient for human health.

It is essential for over 300 different chemical reactions in the body, including maintaining your energy level, helping you relax, and sustaining the health of your heart and blood vessels. Unfortunately, in most of the developed world, magnesium deficiency is probably the most common nutritional deficiency. Because it has so many crucial functions, and because it appears to protect us from serious conditions that are most prevalent in the developed world, magnesium really is the “miracle mineral.”

What is magnesium good for?

One of its most common uses is for alleviating constipation; you may recognize it as the active ingredient in well-known over-the-counter laxative medicines. It is also a natural calcium-channel blocker – many integrative medicine practitioners have used magnesium supplements to help lower blood pressure and maintain healthy blood pressure.

While we often hear about the importance of calcium for bones, magnesium is the other key mineral for healthy bones. And because so many people take calcium pills without magnesium, there may actually be a greater need for magnesium than for calcium in people who are most vulnerable to osteoporosis.

Magnesium is probably the most important nutrient for that energy powerhouse, the human heart; it helps the heart muscle itself function better. Magnesium also helps protect blood vessels, which is where most of what we call heart disease actually happens. Magnesium is also a natural blood thinner, much like aspirin, so many doctors and researchers believe that it may help prevent heart attacks and strokes.

Perhaps the area where magnesium could have the biggest impact is in the prevention of diabetes: Scientists have proven that magnesium levels are low in people with diabetes; people with higher magnesium levels do not develop diabetes; and that supplementing with magnesium appears to help reverse pre-diabetes.

As with all minerals in foods, the mineral has to be present in the soil where the food is grown. The best food sources of magnesium are beans, especially soy; whole grains, including bran; nuts like almonds and brazil nuts; and seeds, including flaxseed, sesame, and sunflower. Dry cocoa powder, and thus dark chocolate, is also a great (and incredibly tasty!) source.


www.doctoroz.com/blog/daniel-heller-
nd
/magnesium-miracle-mineral


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Cabbage: natural medicine for cancer, diabetes and more
by Michael Ravensthorpe

(NaturalNews) The robust and abundant cabbage, which is closely related to other leafy green vegetables like broccoli and cauliflower, has a long history as both a food and medicine. For example, the Ancient Greeks would routinely prescribe cabbage or cabbage juice to treat constipation or mushroom poisoning, while the Ancient Egyptians consumed cabbage before meals to lower the intoxicating effects of wine. The British even brought cabbage to the trenches of World War I since its leaves helped to treat trench foot and bandage ulcers.

Cabbage's historical uses as a medicine is a testament to its dense concentrations of nutrients. In fact, cabbage shares a remarkably similar nutritional profile to broccoli, and is even proven to treat the same medical conditions.

Health benefits of cabbage
Rich in disease-fighting compounds -- All cabbages, including white cabbages (which are the most commonly eaten cabbages in the United States), contain high concentrations of disease-fighting phytonutrients, such as polyphenols and glucosinolates. A study published in the Asian Pacific Journal of Cancer Prevention in 2013 found that "cabbage heads could contribute as sources of important antioxidant and anti-inflammatory related to the prevention of chronic diseases associated to oxidative stress, such as in cancer and coronary artery disease." Of all the cabbages tested by the scientists, red cabbages contained the most antioxidants, while Chinese, Savoy and green cabbages contained the strongest anti-inflammatory properties. These results suggest that varying the types of cabbage we consume will maximize our phytochemical intake.

Antidiabetic benefits -- Research published in Evidence-Based Complementary and Alternative Medicine in September 2008 found that diabetic rats that were fed red cabbage extracts for 60 days exhibited reduced blood glucose levels, restored renal function and improved weight loss when compared to the control group. The researchers ascribed these results to the cabbages' antioxidant and antihyperglycemic properties, which "offer a potential therapeutic source for the treatment of diabetes." However, cabbage is also a great source of fiber, which is known to prevent diabetes since it helps to slow the absorption of sugar.

Great source of vitamins C and K -- Half a cup of cooked green cabbage contains approximately 47 percent of the recommended daily intake (RDI) of vitamin C and 102 percent of the RDI of vitamin K. Vitamin C is, of course, an essential antioxidant that provides the immune system with its first line of defense against invading pathogens. It is also good for the skin and hair, and prevents accelerated aging. Vitamin K, on the other hand, aids blood clotting and maintains bone health.

All leafy green vegetables contain these two vitamins, although some contain more than others. Broccoli and Brussels sprouts contain the most vitamin C, while kale and spinach are the undisputed kings of vitamin K. Cabbage contains moderate amounts (i.e., maintenance doses) of both.

Weight loss properties -- Cabbage excels in all the areas expected of a weight loss food. It is low in calories and carbohydrates, contains no fat, is low on the glycemic index and is high in fiber. Moreover, cabbage is highly versatile and can be incorporated into stews, soups and countless cooked dishes.

Choosing the best cabbages
According to the World's Healthiest Foods website, sauteing cabbages helps to retain the most nutrients, although steaming and boiling them are also good choices. Regardless of how we choose to prepare cabbage, however, we must ensure that it is organic. Since cabbage heads are not protected by shells or skins, they are fully exposed to pesticides and herbicides. Moreover, cabbages are notoriously susceptible to mineral deficiencies stemming from poor soil quality. Consequently, organic farms -- which tend to contain the healthiest soil -- usually produce the tastiest and most nutritious cabbages.

Article:

www.naturalnews.com/045276_cabbage_c
ru
ciferous_vegetables_cancer_preventioR>n.html?utm_content=bufferbb44e&utm_m
ed
ium=social&utm_source=facebook.c
om&utm
_campaign=buffer


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Cayenne pepper can relieve pain, boost metabolism and more
by Michael Ravensthorpe

(NaturalNews) The cayenne pepper is the hot chili pepper of the Capsicum annuum plant, which is native to northern South America and southern North America. A nightshade fruit that is related to the bell pepper, jalapeno and paprika, cayenne peppers are often dried and ground into a powder and then used to prepare spicy meals. Many cultures also like to add them to cakes, chocolates and even beverages.

Despite their various uses in the kitchen, however, cayenne peppers are first and foremost a medicine. In fact, American Indians have been using cayenne peppers to treat numerous medical conditions for at least 9,000 years. Moreover, cayenne peppers have been extensively studied, and scientists now understand which compounds give them their significant healing properties.

Four reasons to love cayenne pepper


1.) Natural painkillers -- Cayenne peppers are rich in an active compound called capsaicin. This tasteless and odorless compound, which is found in all chili peppers and is responsible for their trademark heat, is a potent anti-inflammatory and analgesic, and is proven to relieve pain. For example, a study published in The Clinical Journal of Pain found that the pain relief provided by capsaicin for treating cluster headaches, itching, neck pain, psoriasis and other conditions was far greater than that provided by the placebo. Another study published in Clinical Therapeutics discovered that capsaicin cream provided "significantly more relief" to patients suffering from arthritis-related pain than the placebo, leading the researchers to conclude that "capsaicin cream is a safe and effective treatment for arthritis."

Scientists now understand that capsaicin is a great natural painkiller because it inhibits substance P, a neuropeptide that is associated with pain and inflammation. The hotter a chili, the more capsaicin it contains, and thus the greater its painkilling capacities. Since cayenne peppers are one of the hottest commercially available chilies around, they're a great natural alternative to allopathic painkillers like paracetamol and Nurofen.

2.) Cardiovascular support -- The capsaicin in cayenne peppers is also a vasodilator, which is a substance that causes blood vessels to dilate. This helps reduce plaque build-ups in the arteries, thus decreasing the risk of high blood pressure and heart disease. According to the American Cancer Society, the capsaicin in cayenne peppers is also used to treat related conditions like menstrual cramps, stomach aches and ulcers, and indigestion.

3.) Increases metabolism and reduces blood sugar -- Research featured in the Journal of the Medical Association of Thailand found that women who consumed 5 grams of fresh Capsicum frutescens (which are included in the Capsicum annuum species) mixed into a glucose drink experienced a "significantly lower" rise in plasma glucose and a "significantly increased" metabolic rate compared to the control group which drank a regular glucose drink. This makes cayenne pepper a good food for diabetics or anyone else who wishes to avoid excess blood sugar. Moreover, this increase in metabolism might also explain why cayenne pepper is known to contribute to weight loss.

4.) Boosts immunity and vision -- Just one tablespoon of cayenne pepper contains almost half of our recommended daily intake of vitamin A. Vitamin A, which our bodies obtain through the pepper's impressive levels of carotenoids (especially beta-carotene, the carotenoid that gives the fruits their red color), is an essential antioxidant that provides our immune system with its first line of defense against invading pathogens. Vitamin A-rich foods like cayenne pepper can also prevent age-related macular degeneration and are even known to reverse deteriorating eyesight.

Organic, non-irradiated cayenne pepper powder is easily purchased online or in health food stores. Try mixing two teaspoons of it with apple cider vinegar and honey for the perfect morning detox drink!

Article:
www.naturalnews.com/045281_cayenne_p
ep
per_pain_relief_metabolism.html?utm_R>content=buffer6c046&utm_medium=socia
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utm_source=facebook.com&utm_camp
aign=buffer


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Currently trying to grow basil and cilantro. Never had luck with cilantro but trying again.

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5/13/14 3:50 P

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CUCUMBER TIPS & TRICKS THAT YOU DON'T WANT TO MISS!!

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2.For a pick me up in the afternoon... Put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours. Slice some and put in your water bottle.

3. If you rub a cucumber slice along your bathroom mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Place a few slices of cucumber in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemical in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free.
Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries by European trappers, traders and explorers for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don’t have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don’t have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber will react with the boiling water and released in the steam, creating a soothing, relaxing aroma that has been shown to reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don’t have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the photochemical will kill the bacteria in your mouth responsible for causing bad breath.

12. Looking for a ‘green’ way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but it won’t leave streaks and won’t harm you fingers or fingernails while you clean.

I have not tried these yet, not sure it it works.

Edited by: STARLITNIGHT at: 5/13/2014 (15:51)
Hello, I am glad you found your way to spark people.
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The Top 10 Things You Don’t Want to Hear About Weight Loss – But What You Need to Know to Stay In Shape


10) No, you won’t end up looking like the latest hot, young model/singer/actress (or male underwear model/actor)!
Let’s face it: your body is your body. It’s the only one you’ve got. Can you still look great? Sure! But there are some things you can’t change. You can’t make your legs longer or your feet smaller. You can’t grow five inches or elongate your torso. You have what you have, so work with it! Concentrate on making a healthy and fit you instead of wishing you looked like someone else. You don’t have to be perfect to be attractive. A strong, fit body as well as the self-confidence it brings can make any person attractive!
9) It’s better to be muscular and weigh more than to be flabby and weigh less.
I’ve said it so many times: I’d much rather be 135lbs and muscular than 120lbs and flabby. I’ve been both, and 135lbs with a lower percent of body fat was definitely better! I was smaller, stronger and had much more energy. So, don’t always seek that magical number on the scale, but look at your total body composition instead.
8) You can’t get fit in a week.
Okay, well, you can, but only if you’re one week away from being in peak condition and you keep working out. Otherwise, forget about it! If you want to look good for that class reunion or because you’ll be in a bikini soon, then get moving way before that. Or better yet, get moving for your own health and not for “things” like reunions and bikinis.
7) You need to put some effort into it.
You want to get fit? You have to work at it. You have to plan it, you have to schedule it, and, most importantly, you have to do it. No excuses. Sitting on the couch, telling yourself you should be doing something will not burn up a lot of calories. If nothing else, get out there and start walking. And while you’re out there walking think about a plan of action for a healthier you and get started on it today — not tomorrow!
6) You need to exercise.
Can you lose weight just by diet alone? Sure, you can! But if you want to get fit, you need to exercise those muscles, including your heart. And that heart won’t get any exercise if you’re sitting on the couch, eating broccoli. Lose the weight that you need to lose and you’ll just end up with a thin, but flabby, body. Get moving! Weight training is ideal, but if you’re really not into weight training, find an activity you like to do that work all your major muscle groups.
5) You need to eat properly.
Putting aside any low carb/low fat/high protein controversies, the simple fact is, if you want a fit body, you need to nourish it. Protein, carbs and fat are important, but vitamins and minerals are key elements that your body needs, too. No matter what way of eating you’re following make sure you’re getting enough vitamins and minerals. Add a variety of fresh vegetables and fruit to your diet. The next time you go grocery shopping, linger around the produce section and not only pick out some old favorites, but experiment a little by trying something new!
4) You can’t lose weight overnight.
You didn’t gain it overnight — or in two months — and you’re not going to lose it overnight — or in two months. Think of getting fit as a train leaving the station: you start off slow, gather speed and then off you go! Patience is the key here. Look for consistent trends. If you’re really not losing fat and getting stronger after a couple of months, then you need to sit down and honestly analyze what you’re doing. Keep a journal to help you know how you’re really eating and exercising.
3) You can’t spot reduce.
Genetics will decide where the fat will come off. Doing 1000 crunches won’t reduce your belly fat. Nor will 1000 leg lifts get rid of the fat on your inner thighs. Your body does not burn the fat it needs from the body part that you’re exercising. Your body will burn fat much like an onion is peeled, a layer at a time, if you will. So, don’t overdo it on the exercise for one specific body part and look to getting your whole body in shape.
2) There are no quick fixes.
That’s right, you heard me. There are no quick fixes. None. Put all those pills, potions, contraptions and miracle diets in the garbage where they belong. Learn the basics about how your body gains muscle and loses fat, so you won’t get sucked in by another scam again.
1) Fitness is a lifelong commitment!
So, you faithfully work out and eat properly and you’ve reached your goals. Now what? Well, now you’ve got to keep doing it for the rest of your life, that’s what! You can’t just work your way to being fit and then stop, because you’ll end up exactly like you were before. Fitness is a lifelong commitment. And, you want to know a secret? It isn’t easy! And anyone who says it is easy is trying to sell you something. Make fitness a lifelong ambition and you’ll reap the rewards of a long and healthy life, filled with energy, strength and an overall sense of well being.

Article: www.fitwatch.com/weight-loss/the-top
-1
0-things-you-dont-want-to-hear-aboutR>-weight-loss-4306.html


Edited by: STARLITNIGHT at: 5/11/2014 (14:13)
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Daily fitness, lots of H2 O

If you make the unconditional commitment to reach your most important goals, if the strength of your decision is sufficient, you will find the way and the power to achieve your goals.

~Robert Conklin



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The 16 Best Healthy, Edible Plants to Grow Indoors

I want to start some thing. Has anyone done these indoors?

greatist.com/health/best-plants-to-g
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How Not to Use Supplements

Here is an Article that makes you think when using Supplements.

I like to just eat more real food, fruits and veggies, but some supplements may not harm you.

theconsciouslife.com/how-not-to-use-
su
pplements.htm


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Wow, I did not know there were that many gadgets out there. I still love my fitbit one. Oldy but goody, TC

I am Theresa or TC from Iowa
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I am a spiritual being having a human experience.

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Benefits of Meditation for Stress Management


Throughout the day, when we experience stress, our bodies automatically react in ways that prepare us to fight or run. In some cases of extreme danger, this physical response is helpful. However, a prolonged state of such agitation can cause physical damage to every part of the body. Meditation affects the body in exactly the opposite ways that stress does, restoring the body to a calm state, helping the body to repair itself, and preventing new damage due to the physical effects of stress.
The Benefits of Meditation:

The benefits of meditation are manifold because it can reverse your stress response, thereby shielding you from the effects of chronic stress. When practicing meditation, your heart rate and breathing slow down, your blood pressure normalizes, you use oxygen more efficiently, and you sweat less. Your adrenal glands produce less cortisol, your mind ages at a slower rate, and your immune function improves. Your mind also clears and your creativity increases. People who meditate regularly find it easier to give up life-damaging habits like smoking, drinking and drugs. Meditation research is still new, but promising.
How Meditation Works:

Meditation involves sitting in a relaxed position and clearing your mind. You may focus on a sound, like "ooommm," or on your own breathing, or on nothing at all. It’s necessary to have at least 5 to 20 distraction-free minutes to spend. (Longer meditation sessions bring greater benefits, but sometimes starting slowly can help you maintain the practice long-term.) It’s helpful to have silence and privacy, but more practiced meditators can practice medtation anywhere. Many practitioners of meditation attach a spiritual component to it, but it can also be a secular exercise.
Pros Of Meditation:

Meditation is wonderful in that it’s free, always available, and amazingly effective in short-term stress reduction and long-term health. Benefits can be felt in just one session. An experienced teacher can be helpful, but isn't absolutely necessary; you can learn many effective meditation techniques from a book or from the meditation resources on this site.
The Cons of Meditation:

It does take some practice, however, and some people find it difficult to "get it" in the beginning. It also requires a little patience, and may be difficult for people with little free time (like some stay-at-home mothers who get little privacy from small children). However, the time and effort it takes to learn and practice is well worth it in terms of the benefits it provides.
How Does It Compare To Other Stress Reduction Methods?:

Unlike some medications and herbal therapies, meditation has no potential side effects. People with physical limitations may find it easier to practice than strenuous physical exercise for stress relief, plus, no special equipment is required. Unlike enlisting the help of a professional, meditation is free. However, it does take discipline and commitment, so some people may find it more difficult to maintain as a habit than methods that enlist the help of someone or something outside themselves for added motivation. Also, some people may find it more difficult to free their minds of the thoughts of the day, and thus find it more difficult than methods like journaling that involve focusing on these events, or methods that in themselves are distracting, like physical exercise or the use of humor.
Get Started With Meditation

There are many forms of meditation that bring these fantastic benefits. Here's a sampling of meditation techniques to try.

Benefits of Meditation
Meditation is widely recommended as a healthy way to manage stress, and for good reason. It provides many health-enhancing benefits, like reducing symptoms of stress and anxiety, relieving physical complaints like headaches, and even enhancing immunity to illness. (Read this article for more information on the health benefits of meditation.)
Basics of Meditation:
Meditation can be practiced in many different ways. While there are numerous different meditation techniques, a common thread runs through virtually all meditative techniques:

Quiet Mind: With meditation, your thinking mind becomes quiet. You stop focusing on the stressors of your day or your life’s problems, as well as solving these problems. You just let that voice in your head be quiet, which is easier said than done. For example, start thinking about nothing now. (It’s OK; I’ll wait.) If you’re not practiced at quieting your mind, it probably didn’t take long before thoughts crept in.
Being In The Now: Rather than focusing on the past or the future, virtually all meditative pracgtices involve focusing on right now. This involves experiencing each moment and letting it go, experiencing the next. This, too, takes practice, as many of us live most of our lives thinking toward the future or relishing and rehashing the past.
Altered State of Consciousness: With time, maintaining a quiet mind and focus on the present can lead to an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state, either. Meditation increases brain activity in an area of the brain associated with happiness and positive thoughts and emotions, and some evidence shows that regular practice brings prolonged positive changes in these areas.
Types of Meditation Techniques:
Researchers generally classify meditation techniques into two different categories: concentrative, and non-concentrative. Concentrative techniques involve focusing on a particular object that's generally outside of oneself: a candle's flame, the sound of an instrument, or a particular mantra. Non-concentrative meditation, on the other hand, can include a broader focus: the sounds in one's environment as well as internal body states and one's own breathing. There can be overlap with these techniques, however; one meditation technique can be both concentrative and non-concentrative.
There are many, many different ways to meditate. Here I’ll mention some basic categories of meditation techniques so you can understand some of the main options and how they differ from one another. This is certainly not an exhaustive list, but it can give you some ideas.

Basic Meditation Techniques: This involves sitting in a comfortable position and just trying to quiet your mind by thinking of nothing. It’s not always easy to do this if you don’t have practice with it. But a good way to begin is to think of yourself as an ‘observer of your thoughts,’ just noticing what the narrative voice in your head says, but not engaging it. As thoughts materialize in your mind, just let them go. That’s the basic idea. (Here's more on basic meditation.)
Focused Meditation Techniques: With this technique, you focus on something intently, but don’t engage your thoughts about it. You can focus on something visual, like a statue; something auditory, like a metronome or tape of ocean waves; something constant, like your own breathing; or a simple concept, like ‘unconditional compassion’. Some people find it easier to do this than to focus on nothing, but the idea is the same -- staying in the present moment and circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness.
Activity-Oriented Meditation Techniques: With this type of meditation, you engage in a repetitive activity, or one where you can get ‘in the zone’ and experience ‘flow.’ Again, this quiets the mind, and allows your brain to shift. Activities like gardening, creating artwork, or practicing yoga can all be effective forms of meditation. (See this article on walking meditation for specific instructions.)
Mindfulness Techniques: Mindfulness can be a form of meditation that, like activity-oriented meditation, doesn’t really look like meditation. It simply involved staying in the present moment rather than thinking about the future or the past. (Again, this is more difficult than it seems!) Focusing on sensations you feel in your body is one way to stay ‘in the now;’ focusing on emotions and where you feel them in your body (not examining why you feel them, but just experiencing them as sensations) is another. (Read this article for more on mindfulness.)
Spiritual Meditating: Meditation can also be a spiritual practice. (It does not have to be, and certainly isn't specific to any one religion, but can be used as a spiritual experience.) Many people experience meditation as a form of prayer -- the form where God 'speaks,' rather than just listening. That’s right, many people experience ‘guidance’ or inner wisdom once the mind is quiet, and meditate for this purpose. You can meditate on a singular question until an answer comes (though some would say this is engaging your thinking mind too much), or meditate to clear their mind and accept whatever comes that day.
Whichever meditative techniques you use, the potential benefits are clear and numerous, making it one of the more commonly recommended stress management practices.


Article: stress.about.com/od/tensiontamers/p/
pr
ofilemeditati.htm


Article: stress.about.com/od/lowstresslifest
yle
/a/meditation.htm


Edited by: STARLITNIGHT at: 6/17/2014 (18:55)
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That is what I am also using right now!

Edited by: STARLITNIGHT at: 5/1/2014 (13:42)
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I love my Omron tracker.

If you make the unconditional commitment to reach your most important goals, if the strength of your decision is sufficient, you will find the way and the power to achieve your goals.

~Robert Conklin



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Data Crunch: The Best Fitness Trackers

The latest crop of wearable tech gadgets can track your every move, the number of calories you burn, even the quality of your sleep. But are these devices the key to a fitter body or are they a case of information overload? Here, get the verdict on whether you should plug in to shape up.

By Courtney Rubin

The New "It" in Fitness

It's a truth universally acknowledged that technology has played a role in making us less active. But at the same time it has seduced us with the promise that it can save us from its ills: Sales of wearable technology that can link to the Internet or work with mobile apps will grow from $8.6 billion in 2012 to almost $30 billion by 2018, notes IHS, an industry forecaster.
Activity trackers like the Fitbit, Jawbone UP24, and Nike+ FuelBand, among others, have created a market for next-generation pedometers, so to speak -- well-dressed motion sensors that talk to your smartphone by way of Bluetooth technology and count your steps, calories burned, and even sleep. Thanks to this virtual arms race, one in 10 Americans over age 18 now owns a modern activity tracker, according to a January 2014 survey by Endeavour Partners, a strategy consulting firm.

The latest science on sitting has only fueled this tech boom in get-off-your-butt gadgets. A stream of research suggests that the other 23 hours when you're not working out are crucial in dictating how healthy you are and your weight fate. A 2010 study of 123,216 people, published in the American Journal of Epidemiology, found that the more leisure time spent sitting, the higher the risk of premature death: Women who sat for more than six hours a day were 37 percent more likely to die prematurely than those who sat for less than three hours, no matter how much other physical activity they got.

Wearable trackers can shine a light on the inner couch potato you didn't know you had. Sierra Gullan, 28, of Chicago, regularly logs sub-nine-minute miles and thinks of herself as active, so she was surprised when her Fitbit revealed how little she moved otherwise.
"I work in an office," she explains. She now makes a point of getting up and moving, walking to the store, and hopping on her treadmill at the end of the day, if necessary, to hit her daily 12,000 steps.

Nike's latest iteration, the Nike+ FuelBand SE, motivates users to move for at least five minutes to "win the hour"; it alerts you if you've been sitting for 45 minutes. That's based on the company's noticing that 98 percent of its roughly 20 million users exercised but spent huge chunks of the day sitting down. The Fitbit and Jawbone UP also nudge you to meet your goal with alerts.

Meanwhile, chances are your gym is already plugged in to wearable tech. The chain 24Hour Fitness offered training packages utilizing BodyMedia armband-style trackers for a couple of years, and LifeTime Fitness, with clubs in 23 states, recently launched a program in which trainers help clients choose from among recommended gadgets like the Fitbit. "Movement during the day is almost more important than the time people spend working out with us," says Jennifer Keskey, LifeTime's national program manager of assessments and devices.
Of course, wristband trackers didn't take off due to their technology alone; they had to be more sleek than geek for us to want to wear them. The Fitbit and Jawbone UP come in candy colors, and the Nike+ FuelBand is so trendy that last year Vogue devoted a page in the September issue to "the A-list's chicest accessory." (Gwyneth Paltrow, however, wears a Jawbone UP, and Kelly Ripa a Fitbit Flex.) Sonny Vu, the founder of Misfit Wearables, whose pebble-size metallic Shine is widely praised on style, says, "Our dream is to make something so beautiful you'd wear it even if it didn't work."

Gonna Make You Sweat?

Now that the wearable tracker has more or less dummy-proofed the counting of calories burned (for many but not all activities -- more on that later), the hope is that it will rally us to work off more of them.

Temporarily it will, for sure, thanks in part to the Hawthorne effect, a sociological phenomenon in which people behave better when they're being observed. Fitbit, for example, says its users take 43 percent more steps than they did before they bought one.
But these trackers are still too new for anyone to say whether the fancy features offer better results than a plain old pedometer: A 2007 Stanford University analysis of several studies found that people who used pedometers increased the number of steps they took by an average of 2,491 a day.

Still, the numbers -- and the constant sight of that wristband -- are motivating. Anne Bogel, 35, of Louisville, Kentucky, says her Jawbone UP has changed everything about her day, including what she says to her husband: "I'm going out to pick up some steps." She loves "the little flashy light that the Jawbone app gives you when you hit your goal."

And if your device doesn't inspire you to move, its social sweatwork just might. Data from the companies themselves suggest that the baked-in social features -- like being able to send cheers or taunts to your fellow Fitbit users or seeing the step counts of others on your Jawbone UP team -- may make you more active. Fitbit, for example, says users who join up with friends tend to be 27 percent more active than those using the device solo, and that for every friend you add, you increase the activity level by about 750 steps a day. Nike+ FuelBand stats show that average NikeFuel, or activity, points go from 3,137 in solo users to 3,531 in those linked with three friends. Jawbone likewise says that having one or more teammates makes you walk 10 additional miles a month.

Jennifer Gimelstob, 31, of New Jersey, and her good friend (and former Weight Watchers buddy) connected on their Fitbits to help keep each other on track. "She'll get 10,000 steps by 11:00 a.m.," Gimelstob says. "So I'll pick it up a little because I don't want to be embarrassed."
As for how well these gadgets keep you going toward your goal and off your sofa, a 2014 Endeavour Partners report noted that more than half of those who own a modern activity tracker no longer use it, with a third giving up the gadget within six months. (Fitbit says 62 percent of employees in their wellness program are still participating in month three.)

The cofounder of Beyond Yoga, Michelle Wahler, 35, of Venice, California, was running the mile to her Pilates class instead of driving -- and taking walks with her fiance after dinner instead of lounging if both of their step counts were low on their trackers -- but stopped when she quit wearing her Jawbone UP.

Experts are at work figuring out what makes the motivation stick -- and click -- in activity band users, but for now the jury is still out. Bottom line: That wearable tracker buys you some electronic hand-holding, not a handcuff to your treadmill.
Decoding Your Data

The physicist and mathematician Lord Kelvin (in case you don't have Google handy, he's the guy who determined the value of absolute zero) said that if you can't measure something, you can't improve it.

"But the data that consumers receive right now does leave them with a lot of questions, like 'How do I actually make my life better immediately?'" says Rosalind Picard, an MIT professor who's the founder and director of the Affective Computing Research Group at the MIT Media Laboratory. "There's still a lot of work to do to make it clean and simple and actionable for the average person."

Because of the current limits of many trackers (those that don't have heart rate monitoring capabilities) in crediting physical exertion in workouts with little wrist motion -- Spinning for one -- simply chasing big numbers on the screen may lead a user astray in some instances. For a time, Cate Huston, 28, of London, gave up yoga and cut back on weight-lifting because neither registers well on her trackers (she's gone through a few models), and she stopped swimming and switched to an elliptical trainer to help her meet her aggressive goals more quickly. She was forced to reevaluate when a broken tracker lost 10 days' worth of data. "I finally had to say, swimming is good for me and yoga is good for me, and missing them for the sake of a number on a screen is not good for me," she says.

Plus, if you've got a training goal, such as improving your 10K time, you'll need a tech upgrade. Tasha van Es, 41, of Pepperell, Massachusetts, who competes in marathons and triathlons -- and who loves herself a good gadget -- wears the Misfit Shine, but for training, nothing beats her Cyclemeter app, which offers sport-specific feedback that trackers can't match. "In the Shine you can change your activity-points target to a higher level, but it doesn't give me any sense of, Is this a reasonable goal?" she says.

Even if it's a black box to the rest of us, scientists, of course, can tease useful information from the data we're all collecting and deploy the insights to better their products. The Jawbone UP 3.0's latest app attempts to add value to the data by making suggestions based on your past behavior. Opt in and via push notifications you'll get reminders to, say, go to bed at 10:30 if your goal is to get eight hours of sleep. The most recent Jawbone tracker, UP24, is also the first to attempt to integrate wirelessly such a device into other aspects of your life. When you wake up in the morning, for example, you can have the Jawbone send a trigger to switch on your Philips Hue lights or start brewing your coffee, presuming your machine has an Internet-connected power plug.

These devices will become smarter over the next few years -- providing more useful recommendations -- based on how much information they have about you. "When the Nike+ FuelBand version 6 comes out in the future and you buy that as your first tracker ever, you're going to be missing out on how smart it could be with your historical activity data," says Daniel McCaffrey, a wearable-tech consultant at Endeavor Partners. "As opposed to if you got in on the first Nike+ FuelBand, which would allow your new FuelBand to evaluate all that longitudinal data you've been supplying."

Besides, just having it on your wrist is a status symbol that shows you care about your health, an icebreaker (Van Es finds herself chatting with fellow tracking types she would never speak to otherwise) and a visual cue to make healthy decisions. "Based on how habits form," McCaffrey says, "I'm much more likely to become a healthier person if I'm reminded of it daily."

Track Pack

These buzzed-about devices all tally your steps and calories on your smartphone. What sets them apart? FITNESS editors sweat-tested them to spell it out.

Misfit Shine: Unlike other gadgets, this disk can be worn while swimming and in a special hipclip or necklace, plus its coin-cell battery lasts about three months. Lights on the dial show your progress, but users may want more detail than "pretty active" or "kinda active." ($120, misfit.com)

Fitbit Flex: Instead of a numerical display, light-up dots let you know what percentage of steps you've achieved; a tiny buzzer vibrates when you've hit your goal. ($100, fitbit.com)
Nike+ FuelBand SE: You'll see NikeFuel points, which may be less concrete than a mileage total (not displayed). But they act as a universal way to measure activities, so you can easily compete with pals. Loaded with social media motivation and "badges" for good behavior. ($149, store.nike.com)

Polar Loop: The band buzzes you with options, suggesting that if you want to meet your goal you can, say, run for five minutes, walk for 30 minutes -- or play guitar, standing, for two hours. When paired with the H7 Bluetooth Smart chest strap (for an additional $80), this becomes a heart rate monitor. ($110, polarloop.com)

Jawbone UP24: In addition to its many social sweatworking capabilities, it vibrates to let you know if you haven't moved within the hour and pushes timely activity prompts to your smartphone based on your stats. The band doesn't show data, so you've got to check your phone. ($150, jawbone.com)

Power Tools

These gadgets go beyond gathering the usual activity stats. Here's how to pick the right piece for your fitness mission.

To pace your run: Garmin Forerunner 220. This GPS watch calculates your speed and distance as you stride. Pair it with a chest strap ($50 extra) to track your heart rate too. ($250, buy.garmin.com)

To get good posture: Lumo Lift. Place this magnetized clip-on at lapel level and it will vibrate whenever you slump. ($79, lumobodytech.com)

To get a coach: Basis Carbon Steel Edition. It offers a step-by-step process to create one of several dozen healthy habits, such as running. Wrist sensors record your heart rate, perspiration and skin temperature to gauge intensity. ($199, mybasis.com)

To see your intensity: Adidas miCoach Smart Run Watch. A wrist sensor tracks your heart rate, a built-in GPS records your runs, and workout downloads appear on-screen. Uploads workouts wirelessly. ($400, adidas.com)

To answer your cell mid-sweat: Samsung Gear Fit. The touch screen displays your heart rate via a wrist sensor, and if your Samsung phone is on you, the band acts as a switchboard for picking up calls and emails on the fly. ($199, samsung.com)
Healthy App-Etite

See our picks for fitness apps that can help pump up and map out your activity totals.
Moves: Test the tracking trend without the money commitment by downloading this activity tracker app to your smartphone. (iOS, $2.99, or Android, free)

Runtastic GPS Running, Walking & Fitness Tracker: Tallying speed, elevation and distance and graphing your progress, this tracking app was just updated to let you monitor your hydration. (iOS or Android, free)

Pact: This app rewards healthy behavior in the form of cold, hard cash -- 30 cents to $5 a week on average. Name your activity goal and the amount you'd be willing to pay if you fall short of it. Hit your mark by checking in at the gym or using a GPS to track runs and you'll earn cash from other members who dropped the ball. (iOS and Android, free)

Active Fitness: Free and for Windows phones, this app lets you record outdoor workouts like hiking, kayaking and mountain biking and presents your data in beautiful real-time charts. Compete and compare with other users. (Android only)

Temple: Make daily habits like drinking water, eating right or doing your mileage into a simple one-tap interface. Reminders kick in when it's been too long since your last check in. (iOS only, free)

Originally published in FITNESS magazine, May 2014.


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Love the hula hooping idea. I teach preschool and kids love hula hoops. I have a weighted one that I bring to school and hoop with. Also thanks for the metabolism info. Very interesting. Going to go get my hula hoop right now.

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If you want to have a good time with the kiddos or just by yourself, have you ever thought of Hula Hooping it up?

Here is a little video to get you in the mood from spark people.

youtu.be/mdGy6WxDf9M

They were in sale at Wal Mart for $5.00

And this video is AWESOME!

youtu.be/RX_SStUBXcY

Enjoy!

Edited by: STARLITNIGHT at: 4/24/2014 (20:24)
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Diabetic Recipe Sites that are very friendly!

Diabetic Gourmet

diabeticgourmet.com/recipes/

Diabetic Living

www.diabeticlivingonline.com/diabeti
c-
recipes


Mayo Clinic meal plan

www.mayoclinic.org/healthy-living/re
ci
pes/diabetes-meal-plan-recipes/rcs-2R>0077150


My Food Advisor

www.diabetes.org/mfa-recipes/recipes
/


These links have some really good recipes and help in the menu planning for diabetics.

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Metabolism 101

Four things you probably didn't know about your metabolism -- but should, if losing fat and staying lean is your goal

My metabolism is slow.

It doesn't matter whether I'm standing in line at Starbucks, eating lunch at the mall food court or working out at the gym, I've overhead the phrase time and again. The sizes and shapes of those who utter it vary -- short, tall, large or small -- but is it just another empty excuse? Can so many of us really be suffering from a slow metabolism?

FALLACY: The amount of body fat you carry affects your metabolism

FACT: The amount of muscle you carry in your overall body composition determines your metabolic rate

In general, when someone refers to her metabolism, she's talking about her resting metabolic rate (RMR) -- the amount of calories needed to sustain all the body's operations (maintain temperature, transport nutrients in and out of cells, pump blood, breathe, etc.) at rest. And the strongest predictor of metabolism is your fatfree mass, says David C. Nieman, PhD, FACSM, director of the Human Performance Laboratory at Appalachian State University (Boone, North Carolina). "Fat-free mass is everything but the fat tissue," he explains. "It's predominantly made up of muscle but also includes bone tissue and water contained in the body."

It's the muscle that makes all the difference. For instance, if you were to compare your metabolic rate to that of a sedentary woman weighing the same, you'll likely burn more calories at rest than she will because you have more muscle and she probably has more fat due to her inactivity. "Muscle tends to be very metabolic, in terms of burning calories, compared to fat; fat is not an inert tissue, but it doesn't expend nearly the amount of calories as muscle," says Robert Keith, PhD, RD, FACSM, professor of nutrition and food science at Auburn University (Auburn, Alabama). "When you think about fat's job, it's actually to store energy. It isn't going to be a tissue that burns a lot of calories because that would be counterproductive. So metabolism is very much tied up into body composition, and the more muscle you have, the more likely you are to have a higher resting metabolism."

FALLACY: Most people who are overweight have slow metabolisms

FACT: Overweight people actually have faster metabolisms than average

"A lot of people like to blame their metabolism for their weight gain. But it's interesting: Once you know a person's fat-free mass, there's hardly any variance from person to person," Niemen explains. "In other words, humans are very similar when it comes to the energy it takes to keep a kilo or a pound of fat-free mass alive."

The Human Performance Lab at Appalachian State has tested hundreds of people and, according to Niemen, the correlation between fat-free mass and resting metabolic rate is so high that "it is a myth that people, especially larger people, can blame their obesity on a slow metabolism." In fact, it may be just the opposite.

"As you get bigger and bigger, your metabolism increases; it actually works in favor of those people trying to lose weight. Because they're burning more calories, they keep eating and eating too much, and that's why they gain the weight. The metabolism isn't the issue, it's their eating habits," says Niemen.

When it comes to gaining weight, you actually gain some fat-free mass. For every 20 pounds that the average person gains in weight -- that's without training -- one-fourth is fat-free mass and three-fourths is fat. That one-fourth of fatfree mass is supporting tissue to help the body carry the extra weight. "People who have a lot of bodyfat and are still (mobile) have a fair amount of lean mass because they have to; it's almost like a self-imposed weightlifting regimen," Keith points out. "Because if they're up moving around, climbing stairs, they haul a lot of bodyweight around so they actually do compensate for that with some hypertrophy." Therefore, if you're overweight and active, you're getting some increases in metabolic rate -- just not as much as your less-fat counterparts.


FALLACY: Many people who struggle with their weight are likely Suffering from a thyroid disorder

FACT: Thyroid disorders are fairly rare among the general population

Just like everything else in our bodies, hormones have an impact on metabolism, too. Thyroid hormones are the principle ones when it comes to influencing your metabolic rate. "People who have high thyroid function have very high metabolic rates, and those who have hypothyroid or underfunctioning thyroids have slow metabolic rates," Keith remarks. But before you can pinpoint your weight problem on hypothyroidism, you should know that it isn't a common ailment. Only about 4% of Americans have some sort of thyroid disorder or disease. The only way to be diagnosed is by your physician, who will probably test you only if you elicit symptoms.

There are other hormones, such as adrenaline (aka epinephrine), that are involved in determin- ing your caloric expenditure. In the case of adrenaline, something as simple as drinking a cup of coffee can cause this hormone to boost your metabolism. "[Caffeine] increases your alertness by increasing adrenaline levels at least to par. It stimulates; the heart rate goes up some," says Keith. "That's the major effect of caffeine for calorie burn and metabolism -- its effect on hormones." (He also points out that caffeine can be used to burn some calories and help control weight when used wisely and in moderation.)

FALLACY: When you hit a sticking point during weight loss, it's due to a stalled metabolism

FACT: Plateaus are a sign that your metabolism is doing its job

When trying to lose weight, most of us have hit the dreaded sticking point -- when the scale won't budge, your clothes aren't getting looser and frustrations begin to rise. It's the perfect time to re-evaluate your eating and exercise plan, and consider: How much weight have you lost so far?

"As most people find out, they can lose 10% of their bodyweight before it becomes more difficult to lose another 10%," Keith says. "At about that point, the weight won't come off as fast as it once did."

There are two reasons why: First, you're smaller, so your metabolism is matching the "new" you; second, your body thinks it's starving, and as a result, thyroid hormone levels drop and your resting metabolic rate may drop 10%—25%, so you aren't burning as many calories in a day as you were. And here's what most of us forget: When we lose weight, we become lighter, meaning the amount of calories we burn in everyday activities drops as well. Eventually your metabolism adjusts to your new, smaller body.

"At some point you come back to energy balance -- where your output and input are the same -- so you stop losing weight," Keith explains. "That's the sticking point or plateau a lot of people talk about."

If losing more weight is your goal, you'll have to either exercise more or restrict your calories more, but be wary -- if you're already at a healthy weight, be honest with yourself in analyzing whether you truly need to push to lose even more. There's no viable reason to take your weight loss to the extreme.

Among all these fallacies, there is one truth we've all heard before: As we age, our metabolisms do slow down. "Typically, we use a number like 20%—25% [to describe how much your metabolism decreases] from the time you're 22 to the time you're 75 or so," Keith explains. So if you had a RMR of 1,500 calories at age 20, then at age 75 your RMR may be 1,200 calories. Part of the decline in metabolic rate is hormonal.

"Your hormones aren't as geared up as they once were when you were younger," notes Keith. But if you're able to preserve your muscle mass, that will help offset the drop somewhat. And remember, fat-free mass is the greatest predictor of metabolic rate.

All in all, it can be said that metabolism is the great equalizer. The body likes to defend its weight. "If you eat too much and gain weight, your metabolism goes up trying to fight the weight gain," Niemen says. "If you eat too little, the metabolism slows down below normal to help the body conserve what it has so it doesn't lose as much as expected."

"Your body is going to make adjustments to protect itself," adds Keith. "At some point you come back to what we call energy equilibrium -- energy intake is equal to your energy output -- and you stop losing weight." Ultimately, the metabolism wants to maintain balance and, in the grand scheme of things, that's a function that actually makes a lot of sense.



Article:www.muscleandfitnesshers.com/print
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2090?page=3


Edited by: STARLITNIGHT at: 4/15/2014 (19:33)
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4/14/14 1:15 P

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An Engineer for the IDNR who is in charge of projects in all the parks in the state sent me these links in an email to share with everyone.

Check out the following links.

IowaStateParksandPreserves

H2O-Healthy&HappyOutdoors

DownloadaIowaStateParksGuideGPSmobileapp(l
owerleftcorner)


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How to Build a Herb Spiral

When we talk about health, we need to exercise, but lets also think of ways to make good food taste better. We can do that with our own little herb garden.

Why Build a Herb Spiral?


First off they are a very beautiful feature in your garden, and it’s a wonderful way to have all your culinary or medical herbs in one place. What makes herb spirals unique is their design to maximize space while creating different little micro climates which create extra heat or shade for different herb preferences.

’Some plants, such as many of the Mediterranean herbs, need dry, sandy soil conditions, while others require a moist, bottomland type of soil. The herb spiral accommodates these needs, as it is designed to have different soil conditions at different parts of the spiral. The top is a warm, dry area that gets plenty of sun. The bottom is cool, shady and moist. The middle is, well, in between the two. Herbs that need drier soil drain easily, and plants that desire moister conditions receive water that flows from above.’

For pictures and more information:

Article: littlemountainhaven.com/how-to-build
-a
-herb-spiral/


Edited by: STARLITNIGHT at: 4/13/2014 (17:36)
Hello, I am glad you found your way to spark people.
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These were all great articles. I am not sure I could find any as good. keep up the great job of educating us !

I am Theresa or TC from Iowa
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RV Enthusiasts spark sister

I am a spiritual being having a human experience.

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The Mother Of All Antioxidants

We have all heard of antioxidants, but have we heard of the mother of all antioxidants? One that is the secret to prevent cancer, heart disease, aging, neurological issues and more? This single antioxidant has been studied in great depth yet most of us know nothing about it and many doctors have no idea how to address the epidemic of its deficiency in humans.

We are of course talking about Glutathione (pronounced “gloota-thigh-own.”) This is a powerful detoxifier and immune booster and is crucial to a healthy life. Although the body does make some of its own Glutathione, poor food quality, pollution, toxic environments, stress, infections and radiation are all depleting out bodies glutathione.

What is Glutathione?

Glutathione is a simple molecule produced naturally in the body at all times. It’s a combination of three building blocks of protein or amino acids — cysteine, glycine and glutamine.
The best part of glutathione is that is contains sulfur chemical groups that work to trap all the bad things like free radicals and toxins such as mercury and heavy metals in our body then flush them out. This is especially important in our current world of heavy metal bombardment.

Where Can You Get Glutathione?

The body makes it, but it’s often not enough in our strenuous environment. Here are some food sources that either contain glutathione or its precursors to help the body produce more.

• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Avocados
• Peaches
• Watermelon
• Cinnamon
• Cardamom
• Turmeric (Curcumin)
• Tomatoes
• Peas
• Garlic
• Onions
• Red peppers

Notice they are all healthy foods we often don’t get enough of? This is another big issue with our diets. We consume a lot of junk, meat, dairy and processed foods, items that clinically have been proven to be the number one causes of heart disease and illness yet we consume them in huge quantities. The key is to limit these and eat a lot of fresh, lively foods that provide nutrients and don’t ask the body to perform a mega job to digest.

You can also increase your exercise as glutathione production increases when you exercise. Breathing and sweating are also great ways to get rid of toxins in the body.
Glutathione Protects Against Chronic Illness

What makes glutathione so important and powerful is that it recycles antioxidants. When your body is dealing with free radicals, it is essentially passing them from one molecule to another. They might go from vitamin C to vitamin E to lipoic acid and then to glutathione where they are cooled off. Antioxidants are recycled at this point and the body can now regenerate another glutathione molecule to go back at it again.

Glutathione is crucial for helping your immune system fight chronic illness as it acts as the carrier of toxins out of your body. Like a fly trap, toxins stick to glutathione and they are carried to the bile into the stools and out of the body. Glutathione is also powerful enough that it has been shown to help treatment of aids greatly. The body is going to get in touch with oxidants and toxins, the more we can deal with those the better our body will be at staying strong, this is why glutathione is so important.


Article:
www.collective-evolution.com/2014/04
/1
3/the-mother-of-all-antioxidants/


Edited by: STARLITNIGHT at: 4/13/2014 (17:37)
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25 Reasons Why You Should Take a Walk
by Tara Struyk on 17 July 2013


I'm always a little amazed when people drive across town to the gym, hunt around for a place to park, change their clothes, sign up for a treadmill, and wait in line to use it, all just to take a nice 30 minute walk. Not that there's anything wrong with walking. Walking's great. But I have a theory that making such a big production of it makes it more work than fun, more exercise than pleasure. Plus, the best thing about walking is that it's so simple.


1. It's a Great Way to Enjoy the Weather

I just can't wait to get outside, and while I haven't figured out how to be able to spend all day on a blanket at the park, walking somewhere gives me a great excuse to savor a few seet moments of sunshine. I have nothing against the other seasons. I love rainy spring walks, and crisp fall walks. I even love bundling up for an icy winter walk, especially late at night. Every season (and day, for that matter) has its moments. Walking gives you a chance to soak them up.

2. It's Free

Walking is as close to free as it gets. You don't need fancy shoes, or clothes, or equipment. If you head straight out your front door, a walk will only cost you some time and a little rubber off the bottom of your shoes.

3. It's Good for Your Blood Sugar

In terms of the health benefits, even a little walk goes a long way. Several studies over the past few years have found that as little as 15 minutes of walking after a meal will improve digestion and even out blood sugar levels.

4. And Your Back

A study by researchers at Tel Aviv University found that walking for 20-40 minutes at a moderate pace was as effective at reducing chronic back pain as the sorts of strengthening exercises that are often prescribed by physical therapists.

5. And Your Brain

A brief walk can melt mental fatigue, improve memory, and even help starve off the progress of Alzheimer's disease. We often spend much of the day thinking and worrying. Taking a walk is a way to leave it all behind.

6. And Your Creativity

English wordsmith William Wordsworth is said to have spent much of his life on foot, walking. Henry David Thoreau often walked up to 20 miles at a time before he put pen to paper (he even wrote a whole essay about it). Virginia Woolf was a regular walker. So were Robert Louis Stevenson and James Joyce. In fact, there's a very long list of writers who considered walking part of their craft. If you're a creative type, the walking path might just lead to enlightenment.

7. And Your Weight.

A major meta-analysis conducted by the researchers at the University of Michigan and published in "The Annals of Family Medicine" in 2008 compiled the results of nine different studies to conclude that pedometer-based walking programs resulted in weight loss. The longer participants kept a regular walking schedule going, the more weight they were likely to lose. It's easy to assume that being "fit" has to involve super-intense "boot camp" classes or marathon training, but the reality is that high intensity isn't for everyone, and it definitely isn't for all the time.

8. And Your Heart

Walking's good for your heart, too. In fact, the American Heart Association calls it the simplest lifestyle change you can make for heart health. It positively impacts blood pressure, triglycerides, and overall heart fitness. I'd venture to guess that its ability to reduce stress also has heart-healthy benefits.

9. And Your Bones

A 1994 study by researchers at Tufts University found that women with a high risk for osteoporosis who walked at least 7.5 miles per week had higher bone density — not just in their legs, but in their whole bodies — than women who walked less than a mile per week. Your bones respond to weight-bearing activity. Walking seems almost too easy, but it fits the bill.

10. Not to Mention Your Relationships

I read somewhere that if you're going to argue with a man, it's best to do it walking. (Apparently, they see being looked in the eye as a challenge.) I can't say for sure if that's true, but I did find some evidence that couples who walk together tend to have better relationships. When you walk with someone, you're both going in the same direction, looking ahead, and moving in sync. Those are principles that help move a relationship forward, too.

11. And Your Dog (Kids, Significant Other)

Forget toys and treats; dogs are happiest when they're moving. If you don't have a dog, remember that kids and spouses need walking, too.

12. And the Environment

Every trip (however short) you take on foot is one you aren't taking in your car. That's good for you, and it's good for the environment.

13. You Get to Explore

When you're on foot, you notice all kinds of things you'd never notice in a car. Use your walk as an opportunity to explore your neighborhood, admire the scenery.

14. And You Get to Know Your Neighbors

Speaking of neighbors, walking is a great way to meet a few of them. If you do it regularly, you'll find yourself greeting the same people time and again, which is kind of nice.

15. And Find Cool New Businesses in Your Area

There's nothing I love more than stumbling across a new bookstore or coffee shop within walking distance (so you know where my loyalties lie). If I didn't walk, all my neighborhood's hidden gems would still be… hidden.

16. It's an Excuse to Get Some Ice Cream or Coffee

Walking is a great excuse to pick up a cup of coffee or ice cream cone to enjoy along the way. At least you're burning some of those calories, right?

17. And to Get New Shoes

My dress shoes never wear out, which means they pile up in the closet as a reminder that I shouldn't buy anymore. Wearing out my walking shoes means I get to buy a new pair once in a while.

18. And Some Vitamin D

You've probably heard all about the importance of vitamin D to overall health. The best source? A few minutes of sunlight on your face and hands. A short afternoon walk should do the trick.

19. You Can Listen to Music

A walk is a great excuse to listen — really listen — to a great album. You can even walk to the beat.

20. Or Just Talk

Walking seems to stimulate conversation. There are no clocks and no distractions. Don't come home until you've run out of things to say.

21. Or Spend Some Time Reflecting

We often think of meditation as something that happens when you're sitting still, but in reality, that's very hard to do. The washing machine will chime. The phone will ring. Your kids will find you. If you walk, your brain will be able to do its quiet wandering with less distraction.

22. You Can Work Really Hard

In terms of exercise, walking doesn't have to be a cakewalk. If you want to sweat, try walking uphill, or up stairs, or adding in some lunges. It can be as hard as you want it to be.

23. Or Just Take a Stroll

It can also be as easy as you want it to be. After all, sometimes the exercise we need is the restorative kind.

24. And You Can Do It Any Time

Sometimes I walk first thing in the morning. Sometimes I do it in the afternoon or before dinner. I also love walking late at night. And when I'm up late and can't sleep, I inevitably see some guy walking his dog at 3 a.m. (I guess I'm not the only insomniac in the neighborhood.) The point is that there's really no excuse not to walk because you can do it any time at all.

25. The Best Part? You Never Know Where It'll Take You

It's while I'm walking that I notice the frost on the grass, or a rabbit hiding behind a tree, or the moon peeking out from behind the clouds. It's when I'm walking that I get a great idea, or realize that the one I thought was great is actually pretty lame. I've explored the neighborhood where I live, and admired and fantasized about the ones I'd like to move to. I guess that's why walking is such a well-worn metaphor for life. You might not know where you're headed. All you've got to do is keep putting one foot in front of the other.


Article:
www.wisebread.com/25-reasons-why-you
-s
hould-take-a-walk


Edited by: STARLITNIGHT at: 4/13/2014 (17:37)
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THR



Yesterday, we talked about how to check your Resting Heart Rate. Simply put, it's the rate at which your heart beats when you're at rest. (Hey, I guess that's pretty obvious, right? LOL.) If you'll recall, yesterday I pointed out that a healthy person's resting heart rate should range from 60-100 beats per minute. I also told you that for an athletic person, their resting heart rates will be lower and that's always more desirable. So, what's the difference between your resting and target heart rate? Keep reading.

For our discussion, that THR is all about how hard you're working out. Are you doing too much or...not enough? Calculating your target heart rate will help you hit the "bull's eye" each time you exercise. Hey, I don't want you overdoing your workouts any more than I want you under-doing them. Once you've figured out what your resting heart rate usually is, then you can get to work on your target heart rate. Here's how to do it.


WHILE you're exercising, (between routines), take your pulse on the inside of your wrist, on the thumb side. (By the way, we always do this during my Sweatin' classes at Slimmons.) Use the tips of your first two fingers, (not your thumb), to press lightly over the blood vessels on your wrist. Now, count your pulse for 15 seconds and multiply the number you get by 4. (Just like we did yesterday to calculate your resting heart rate.) What number did you get? This range is your target heart rate.


Your target heart rate varies depending on your age. As you get older, the number will decrease. For example, if you're 20-30 years-old, your target heart rate should be in this range: 100-160 beats per minute. As you age, that rate will begin to slow down. A person in their 60s should aim for a target heart rate of 80-130 beats per minute. Now, let me give you a little more background info on those numbers.

If your target heart rate is too high, it means you're straining and overdoing your workout so you need to slow it down a bit, okay? Likewise, if your target heart rate is too low and the intensity feels a little light, push yourself and pick up the pace! If you're just beginning an exercise program, aim for the lowest range of your target heart rate then gradually build up to the higher end of the range. That should be pretty easy as you faithfully continue your workouts because you'll be getting stronger and your endurance will increase. By the way, how can you tell if your workout level is good for you? Well, if you're not able t carry on a conversation while exercising, it's a clue that you may be overdoing it.


Look, I want you all to make exercise a part of your lives everyday. But I want you working out at the right pace so you can get the maximum benefit from your sweatin', too. Learn how to calculate your resting and target heart rates and, believe me, you'll be in the drivers seat, getting that body of yours into TOP RATE shape!


Love,


RICHARD SIMMINS


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RHR


Know what I'm referring to with those three letters? Well, I'm gonna tell you. They stand for RESTING HEART RATE. So, do you have any idea what it means? I'll help you with that, too. A normal resting heart rate for the typical adult ranges from 60-100 beats per minute. In general, a lower heart rate at rest implies that a person has more efficient heart function and maintains better cardiovascular fitness. (Hey, I like the sound of that!) Now, let me see if I can't make that a little clearer for you.

A well-trained professional athlete might have a normal resting heart rate closer to 40 beats per minute. Well, we're not members of a pro sports team so we shouldn't expect our heart rates to be that low. But remember, the lower in the range your heart rate is, the better. And how do you measure you own heart rate. Easy, just do it like this...

To measure your heart rate, you simply need to check your pulse. First, place your index and third fingers on your neck, just to the side of your windpipe. Or, to check your pulse at your wrist, place two fingers between the bone and the tendon of your radial artery, located on the thumb side of your wrist. When you feel your pulse, count the number of beats you have in just 15 seconds. Now, multiply that number by 4 to calculate how many times your heart beats in a full minute. (It's really very easy and you can do it a couple of times to make sure you're getting the correct number.)


Like I said in the beginning of this message, any number between 60 and 100 beats per minute is considered normal. But being in that lower range is more desirable. That's why those pro-athletes usually have such great and low resting heart rates. But do keep in mind, there're a number of factors that can influence your heart rate. They include your activity level, fitness level, body size, any medications you may be taking and even your emotional state.


As you can see, there's a wide range for having what's considered to be a normal resting heart rate. But an unusually high or low heart rate may indicate an underlying problem you should have looked at. Consult your doctor if your resting heart rate is consistently above 100 beats per minute or below 60 beats per minute. This becomes even more important if you're demonstrating other symptoms such as dizziness, faintness or shortness of breath.

If everything else is okay and you want to get your resting heart rate into that healthier lower range, the solution is pretty simple. Add about 30 minutes of brisk walking to your daily routine and that alone could help lower your resting heart rate and, at the same time, add years to your life by giving you a healthier heart! Now that's good news and, with that...I rest my case!

Oh wait, one more thing. Tomorrow, we're gonna talk about a related subject many of you write me about and that is how to reach your TARGET HEART RATE. See you then!

Love,

RICHARD SIMMONS


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45 Uses For Lemons That Will Blow Your Socks Off
by John Summerly
Most people are familiar with the traditional uses for lemons to soothe sore throats and add some citrus flavor to our foods. However the diversity of applications for lemons far exceeds general knowledge and once you read the following list, you’ll likely want to stock at least a few lemons in your kitchen 24-7.
1. Freshen the Fridge
Remove refrigerator odors with ease. Dab lemon juice on a cotton ball or sponge and leave it in the fridge for several hours. Make sure to toss out any malodorous items that might be causing the bad smell.
2. High Blood Pressure
Lemon contains potassium which controls high blood pressure and reduces the effect of nausea and dizziness.
3. Prevent Cauliflower From Turning Brown
Cauliflower tend to turn brown with even the slightest cooking. You can make sure the white vegetables stay white by squeezing a teaspoon of fresh lemon juice on them before heating.
4. Mental Health
Lemon water can also prep up your mood and relieve you from depression and stress. Long distance walkers and world travelers as well as explorers look upon the lemon as a Godsend. When fatigue begins, a lemon is sucked through a hole in the top. Quick acting medicine it is, giving almost unbelievable refreshments.
5. Refresh Cutting Boards
No wonder your kitchen cutting board smells! After all, you use it to chop onions, crush garlic, and prepare fish. To get rid of the smell and help sanitize the cutting board, rub it all over with the cut side of half a lemon or wash it in undiluted juice straight from the bottle.
6. Respiratory Problems
Lemon water can reduce phlegm; and can also help you breathe properly and aids a person suffering with asthma.
7. Treating Arthritis and Rheumatism
Lemon is a diuretic – assists in the production of urine which helps you to reduce inflammation by flushing out toxins and bacteria while also giving you relief from arthritis and rheumatism.
8. Prevents Kidney Stones
Regular consumption of the refreshing drink — or even lemon juice mixed with water — may increase the production of urinary citrate, a chemical in the urine that prevents the formation of crystals that may build up into kidney stones.
9. Keep Insects Out of the Kitchen
You don’t need insecticides or ant traps to ant-proof your kitchen. Just give it the lemon treatment. First squirt some lemon juice on door thresholds and windowsills. Then squeeze lemon juice into any holes or cracks where the ants are getting in. Finally, scatter small slices of lemon peel around the outdoor entrance. The ants will get the message that they aren’t welcome. Lemons are also effective against roaches and fleas: Simply mix the juice of 4 lemons (along with the rinds) with 1/2 gallon (2 liters) water and wash your floors with it; then watch the fleas and roaches flee. They hate the smell.
10. Anti-Aging
Lemon water reduces the production of free radicals which are responsible for aging skin and skin damage. Lemon water is calorie free and an antioxidant.
11. Fruit and Vegetable Wash
You never know what kind of pesticides or dirt may be lurking on the skin of your favorite fruits and vegetables. Slice your lemon and squeeze out one tablespoon of lemon juice into your spray bottle. The lemon juice is a natural disinfectant and will leave your fruits and vegetables smelling nice too.
12. Treat Infections
Lemon water can fight throat infections thanks to its antibacterial property. If salt water does not work for you, try lime and water for gargling.
13. Deodorize Your Garbage
If your garbage is beginning to smell yucky, here’s an easy way to deodorize it: Save leftover lemon and orange peels and toss them at the base under the bag. To keep it smelling fresh, repeat once every couple of weeks.
14. Keep Guacamole Green
You’ve been making guacamole all day long for the big party, and you don’t want it to turn brown on top before the guests arrive. The solution: Sprinkle a liberal amount of fresh lemon juice over it and it will stay fresh and green. The flavor of the lemon juice is a natural complement to the avocados in the guacamole. Make the fruit salad hours in advance too. Just squeeze some lemon juice onto the apple slices, and they’ll stay snowy white.
15. Purges The Blood
We consume a lot of junk food or food with a lot of preservatives and artificial flavours. This builds up a lot of toxins in the blood and body but daily consumption of lemon water helps to purify the blood.
16. Make Soggy Lettuce Crisp
Don’t toss that soggy lettuce into the garbage. With the help of a little lemon juice you can toss it in a salad instead. Add the juice of half a lemon to a bowl of cold water. Then put the soggy lettuce in it and refrigerate for 1 hour. Make sure to dry the leaves completely before putting them into salads or sandwiches.
17. Oral Health
Lemon juice also stops bleeding gums and reduces toothaches
18. Lighten Age Spots
Why buy expensive creams when you’ve got lemon juice? To lighten liver spots or freckles, try applying lemon juice directly to the area. Let it sit for 15 minutes and then rinse your skin clean. It’s a safe and effective skin-lightening agent.
19. Create Blonde Highlights
For salon-worthy highlights, add 1/4 cup lemon juice to 3/4 cup water and rinse your hair with the mixture. Then, sit in the sun until your hair dries. To maximize the effect, repeat once daily for up to a week.
20. Make a Room Scent/Humidifier
Freshen and moisturize the air in your home on dry winter days. If you have a wood-burning stove, place an enameled cast-iron pot or bowl on top, fill with water, and add lemon (and/or orange) peels, cinnamon sticks, cloves, and apple skins. No wood-burning stove? Use your stovetop instead and just simmer the water periodically.
21. Clean and Whiten Nails
Pamper your hands without a manicurist. Add the juice of 1/2 lemon to 1 cup warm water and soak your fingertips in the mixture for 5 minutes. After pushing back the cuticles, rub some lemon peel back and forth against the nail.
22. Cleanse Your Face
Zap zits naturally by dabbing lemon juice on blackheads to draw them out during the day. You can also wash your face with lemon juice for a natural cleanse and exfoliation. Your skin should improve after several days of treatment. Lemon water is also a cooling agent, best way to beat the heat.
23. Freshen Your Breath
Make an impromptu mouthwash by rinsing with lemon juice straight from the bottle. Swallow for longer-lasting fresh breath. The citric acid in the juice alters the pH level in your mouth, killing bacteria that causes bad breath. Rinse after a few minutes because long-term exposure to the acid in lemons can harm tooth enamel.
24. Treat Flaky Dandruff
If itchy, scaly dandruff has you scratching your head, relief may be no farther away than your refrigerator. Just massage two tablespoons lemon juice into your scalp and rinse with water. Then stir one teaspoon lemon juice into one cup water and rinse your hair with it. Repeat daily until your dandruff disappears.
25. Get Rid of Tough Stains on Marble
You probably think of marble as stone, but it is really petrified calcium (also known as old seashells). That explains why it is so porous and easily stained and damaged. Those stains can be hard to remove. If washing won’t remove a stubborn stain, try this: Cut a lemon in half, dip the exposed flesh into some table salt, and rub it vigorously on the stain. But do this only as a last resort; acid can damage marble. Rinse well.
26. Remove Berry Stains
It sure was fun to pick your own berries, but now your fingers are stained with berry juice that won’t come off no matter how much you scrub with soap and water. Try washing your hands with undiluted lemon juice, then wait a few minutes and wash with warm, soapy water. Repeat until your hands are stain-free.
27. Soften Dry, Scaly Elbows
Itchy elbows are bad enough, but they look terrible too. For better looking (and feeling) elbows, mix baking soda and lemon juice to make an abrasive paste, then rub it into your elbows for a soothing, smoothing, and exfoliating treatment. Rinse your extremities in a mixture of equal parts lemon juice and water, then massage with olive oil and dab dry with a soft cloth.
28. Headaches
Lemon juice with a few teaspoons of hot tea added is the treatment of a sophisticated New York bartender, for those who suffer with hangover headaches–and from headaches due to many other causes. He converts his customers to this regime, and weans them away from drug remedies completely.
29. Chills and Fevers
Chills and fevers may be due to a variety of causes; never the less the lemon is always a helpful remedy. Spanish physicians regard it as an infallible friend.
30. Diptheria
Skip the vaccine for this disease. Lemon Juice Treatment still proves as one of the most powerful antiseptics and the strong digestive qualities of the fruit are admired around the world. With the juice every hour or two, and at the same time, 1/2 to 1 tsp. should be swallowed. This cuts loose the false membrane in the throat and permits it to come out.
31. Vaginal Hygiene
Diluted lemon juice makes a safe and sane method of vaginal hygiene. Though it is a powerful antiseptic it is nevertheless free from irritating drugs in douches and suppositories.
32. Forget The Moth Balls
A charming French custom to keep closets free from moths is to take ripe lemons and stick them with cloves all over the skin. The heavily studded lemons slowly dry with their cloves, leaving a marvelous odor throughout the closets and rooms.
33. Stomach Health
Digestive problems are the most common ailments but warm water and lime juice is the solution to most digestive problems. Lemon juice helps to purify the blood, reduces your chances of indigestion, constipation, eliminates toxins from the body, adds digestion and reduces phlegm.
34. Disinfect Cuts and Scrapes
Stop bleeding and disinfect minor cuts and scraps by pouring a few drops of lemon juice directly on the cut. You can also apply the juice with a cotton ball and hold firmly in place for one minute.
35. Soothe Poison Ivy Rash
You won’t need an ocean of calamine lotion the next time poison ivy comes a-creeping. Just apply lemon juice directly to the affected area to soothe itching and alleviate the rash.
36. Remove Warts
You’ve tried countless remedies to banish warts and nothing seems to work. Next time, apply a dab of lemon juice directly to the wart using a cotton swab. Repeat for several days until the acids in the lemon juice dissolve the wart completely.
37. Bleach Delicate Fabrics
Avoid additional bleach stains by swapping ordinary household chlorine bleach with lemon juice, which is milder but no less effective. Soak your delicates in a mixture of lemon juice and baking soda for at least half an hour before washing.
38. Clean Tarnished Brass and Polish Chrome
Say good-bye to tarnish on brass, copper, or stainless steel. Make a paste of lemon juice and salt (or substitute baking soda or cream of tartar for the salt) and coat the affected area. Let it stay on for 5 minutes. Then wash in warm water, rinse, and polish dry. Use the same mixture to clean metal kitchen sinks too. Apply the paste, scrub gently, and rinse. Get rid of mineral deposits and polish chrome faucets and other tarnished chrome. Simply rub lemon rind over the chrome and watch it shine! Rinse well and dry with a soft cloth.
39. Replace Your Dry Cleaner
Ditch the expensive dry-cleaning bills (and harsh chemicals) with this homegrown trick. Simply scrub the stained area on shirts and blouses with equal parts lemon juice and water. Your “pits” will be good as new, and smell nice too.
40. Boost Laundry Detergent
For more powerful cleaning action, pour 1 cup lemon juice into the washer during the wash cycle. The natural bleaching action of the juice will zap stains and remove rust and mineral discolorations from cotton T-shirts and briefs and will leave your clothes smelling fresh. Your clothes will turn out brighter and also come out smelling lemon-fresh.
41. Rid Clothes of Mildew
Have you ever unpacked clothes you stored all winter and discovered some are stained with mildew? To get rid of it, make a paste of lemon juice and salt and rub it on the affected area, then dry the clothes in sunlight. Repeat the process until the stain is gone.
42. Eliminate Fireplace Odor
There’s nothing cozier on a cold winter night than a warm fire burning in the fireplace — unless the fire happens to smell horrible. Next time you have a fire that sends a stench into the room, try throwing a few lemon peels into the flames. Or simply burn some lemon peels along with your firewood as a preventive measure.
43. Neutralize Cat-Box Odor
You don’t have to use an aerosol spray to neutralize foul-smelling cat-box odors or freshen the air in your bathroom. Just cut a couple of lemons in half. Then place them, cut side up, in a dish in the room, and the air will soon smell lemon-fresh.
44. Deodorize a Humidifier
When your humidifier starts to smell funky, deodorize it with ease: Just pour 3 or 4 teaspoons lemon juice into the water. It will not only remove the off odor but will replace it with a lemon-fresh fragrance. Repeat every couple of weeks to keep the odor from returning.
45. Reduce Asthma Symptoms
In addition to a general detoxifying diet, 2 tablespoons of lemon juice before each meal, and before retiring can reduce asthma symptoms.
* If you do consume lemon peel, stick to organic lemons to reduce your pesticide exposure.

Article:

themindunleashed.org/2014/04/45-uses
-l
emons-will-blow-socks.html


Edited by: STARLITNIGHT at: 4/13/2014 (17:38)
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How to Start Walking
If you're just getting off the couch, here's how to get in the exercise habit.
By Jennifer Van Allen

Want to get in shape? If you’re not regularly exercising and want to start running, your first steps - literally - should spent be walking. Walking, and running, are two of the least expensive and most convenient ways to get fit, lose weight, reduce stress, and improve your quality of life. And we can help you start walking, get in shape, and stick with it, without getting hurt.
Before you get off the couch, take these steps to get into the habit of regular exercise, and lay a solid foundation for your running life.

Get checked. If you’re over 40, or have a family history of heart disease or other health problems, see a doctor before you start a regular exercise program.

Walk, then run. Though some people dismiss “walk” as a four-letter word, it is the most effective way to develop the fitness you need to start running comfortably –without getting hurt. Walking puts your legs and arms through the same general range of motion as running, but without the same impact on your bones and joints. The walk should be brisk – not a race walk, but not a window-shopping walk either, says Steven Blair, professor of exercise science and epidemiology and biostatistics at the University of South Carolina.

Start small. And build slowly. The idea of "starting an exercise routine," can seem daunting. It doesn't have to be. Begin with a 15-minute walk. Feeling good? The next day, do it again. If you're feeling strong, add five or 10 more minutes. Work up to 35 minutes by the end of the week.

Track your progress. Write down details about how long and how far you went on each workout and how you felt while you were on the road. You'll draw confidence from seeing all of your workouts add up. And the next day's workout won't seem as intimidating when you see how much you've already accomplished.

Get good gear. Resist the temptation to just wear any old pair of tennis shoes for your workouts. Worn-out or ill-fitting shoes are one of the most common causes of injury. Go to a specialty running shop, where someone can help you find a pair that offers the fit and support you need. “There’s no magical shoe that makes running easier, but a bad shoe will ruin your running,” says Bruce Wilk, a Miami-based physical therapist, coach and owner of The Runner’s High shop. So don’t shop by price, fashion appeal, or bold promises. While you’re at the store, get clothing made with lightweight, technical materials like DRI Max, Smart Wool, that wick sweat away from your skin so you stay cool in the summer, warm in the winter, and dry even when it’s wet outside. Anything that’s cotton will soak up moisture like a sponge, and keep you cold.

Make the time. Establish a workout routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to work out, and find a variety of safe, traffic-free routes that you can take on a regular basis. Find the time of day when running is a non-negotiable. For many people that’s first thing in the morning, when no meetings are scheduled, and the kids are still in bed. And make sure that you have cleared enough time to work out so that it doesn’t jam up your day. If a morning run means you’re speeding to work and stressed about being late, the workout will start to feel like punishment, says Charles Duhigg, author of The Power of Habit.

Eat to lose. Want to shed pounds as you go? The most effective way to lose weight is to cut calories while also boosting your calorie burn through regular exercise. But avoid slashing too many calories too soon; that could cause your energy levels to take a nose dive, and it will be difficult to maintain. Instead, try to consume 300 fewer calories per day. With the other calories you burn through exercise, you can expect to lose a half-pound to 1 pound per week. Track your intake with a detailed food journal (You can use a pen and paper, or try one of the many free web sites and apps on the market). Studies have shown that those who keep food diaries – who are also reading nutrition labels and becoming aware of portions – lose more weight than those who don’t.

Build your own support system. Enlist a buddy for your first outing to the gym, the trail, or try a group workout or a class. Research shows that connecting with others -whether it’s a person, an online forum, or a workout group – increases your chances of sticking with an exercise routine. And remember that everyone feels self-conscious at first. “We get so caught up in the anxiety and fear of being negatively evaluated by others,” says Christy Greenleaf, a professor kinesiology at the University of Wisconsin “But the reality is that most of the time other people are way more concerned about themselves.

Sneak in small activities. Take a few minutes of your lunch break to walk the office halls; park at the back of the lot, take the stairs instead of an elevator, and set a timer to chime every hour to remind you to get up and walk around, says running coach Janet Hamilton, M.A., C.S.C.S., an exercise physiologist at Running Strong in Atlanta an exercise physiologist. Even standing rather than sitting at your desk will help. Studies have shown that standing at your desk during an 8-hour workday will burn 163 more calories than if you were sitting.

Get a plan. While you may not feel like you need a schedule for working out, having a training plan will help keep you on track to meet your goals, and ensure that you build up your workout time gradually enough that you don't get injured. Plus, crossing off each workout as you complete it will give you a sense of accomplishment, and confidence. Our Start Walking plan is a simple and effective way to start working out.
Here’s more about the plan:

Length of plan: 7 weeks*
Number of workouts a week: 4 days, with an optional fifth day
Starting workout: 15 minutes
Goal workout: 60 minutes
Room to maneuver: Don't have time for a long workout? Split the longest workout of the week in half; you’ll get the same health benefits.

Article:

www.runnersworld.com/the-starting-li
ne
/how-to-start-walking


Edited by: STARLITNIGHT at: 4/13/2014 (17:39)
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10 Health Benefits Of Cabbage

Cabbage (Brassica oleracea) is a vegetable that belongs to the Brassica or cruciferous family, which also includes broccoli, kale, cauliflower brussels sprouts. This vegetable can grow in any types of soil but grows especially well in fertile soils – the more fertile the soil, the faster the cabbage grows.

Cabbage is one of the oldest vegetable plants and is believed to be originated in Asia and the Mediterranean. Today, cabbage is probably one of the most widely cultivated plants worldwide in both tropical and semitropical regions.

There are approximately 400 varieties of cabbage throughout the world varying in shape (from round to conical), size (from four to eight inches) and color (green, white, red, and purple leaves). The most common is the round, light green variety.

Cabbage is an economical and versatile vegetable that is easy to find in any supermarket and it gives you a huge nutritional value. This vegetable can be eaten cooked or raw, but it often added to soups or stews. In Germany, cabbage is pickle in vinegar and served as Sauerkraut.
Apart from being used in variety of dishes, Cabbage is also provides many health benefits. In fact, cabbage is rich in various phytonutrients and vitamins like vitamin A, C & K. These all are natural antioxidants, which help prevent cancer and heart disease inducing free radicals.

Cabbage is also a good source of dietary fiber, providing nearly 15 percent of daily recommended dietary intake. Fiber is very important for ensuring the body’s digestive system is functioning at optimum level. Some positive health benefits of cabbage are as given below:

1. Prevent cancer growth

Cabbage contains several cancer fighting properties, including lupeol, sinigrin, diindolylmethane (DIM), indole-3-carbinol (I3C), and sulforaphane, which may help trigger enzyme defenses and inhibit tumor growth. The I3C and sulforaphane compounds in cabbage have both been shown increase the anti-cancer effects of the chemotherapy drug Taxol. One study of Chinese women found that consumption of cruciferous vegetables (such as cabbage, broccoli, cauliflower and Brussels sprouts) was associated with a significant reduced breast cancer risk.

2. Treat peptic ulcers

Cabbage is one of the best natural remedies for stomach ulcers (called peptic ulcers). A study at the Stanford University School of Medicine found that fresh cabbage juice is very effective in treating peptic ulcers. The anti-ulcer properties of cabbage are due to the high glutamine content in it.

3. Anti-inflammatory properties

Cabbage is good source of the amino acid glutamine and is believed to help those who are suffering from any type of inflammation.

4. Boosts immune system

Due to its high amount of Vitamin C, cabbage helps strengthen the Immune System and help the body fight against free radicals.

5. Prevent cataract risk

Cabbage is also high in beta-carotene which helps protect against age-related macular degeneration and prevent cataracts.

6. Weight loss diet

Cabbage is a great diet choice for those who are looking for lose weight. One cup of cooked cabbage contains just only 33 calories. That’s why people who are on the cabbage soup diet can eat endless amounts of the soup without gaining weight, while still staying healthy.

7. Reduce the risk of Alzheimer’s disease

Recent research has shown that eating red cabbage may reduce the risk of Alzheimer's disease. Red cabbage contains vitamin K and anthocyanin, an antioxidant to help reduces plaque on the brain, thus can help prevent Alzheimer’s disease.

8. Relieve constipation

The high fiber content in cabbage helps stimulate the digestive system, and thus relieving constipation.
The antioxidants in cabbage help protect the skin from free radical damage known to cause signs of aging.

9. Relieve muscle soreness

Cabbage contains lactic acid which known to help relieve muscles soreness.
To obtain the most health benefits of cabbage, avoid overcooking cabbage since it decreases its nutritional value especially vitamin C and the remaining nutrients will become more difficult to be digested. Cabbage can be eaten in various ways such as boiled, steamed, sauted, stir-fried or even roasted. But cabbage is most nutritious when eaten raw. Add sliced or grated raw leaves in vegetable salad for more taste.

Article:
www.healthonlinezine.info/10-health-
be
nefits-of-cabbage.html


Edited by: STARLITNIGHT at: 4/13/2014 (17:40)
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I copy and paste your articles in Word. I print them and I am making a notebook. Thank you for your articles!

Edited by: GRAMPAM at: 4/2/2014 (05:57)
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31 Reasons To Get In Shape & Exercise
by Marc Perry

I compiled a list of what I believe are the 31 most important reasons why you should get in shape, or stay in shape. What “getting in shape” means to me is you have a baseline of (1) strength, (2) muscular endurance, (3) cardiovascular capacity, and (4) flexibility to lead a fuller, healthier life. If you are weak in one of these 4 areas, then you have a gap to fill my friend!
Next time you’re thinking of skipping exercise, or you’re contemplating getting in shape, you can use this list as a motivational reference.
If you have any friends who are not exercising, definitely shoot them this post!
So here are 31 reasons to get, or stay in great shape:
1. Reduces Cholesterol
Regular exercise has been proven to reduce “bad” cholesterol levels (LDL) and increase “good” cholesterol (HDL)
2. Sleep Better
Exercise can help you sleep better. People who exercise tend to fall asleep quicker and stay asleep longer.
3. Improves Self Esteem
Regardless of your body appearance, regular fitness helps improve your self-esteem.
4. Reduces Blood Pressure
Exercise not only reduces high blood pressure, it helps prevent it.
5. Decreases Back Pain
By increasing muscle strength, endurance, and improving flexibility and posture, regular exercise helps to prevent back pain. Studies show that exercise is an effective treatment for recurrent low back pain.
6. Reduces Risk of Injury
If you have a strong, fit body, the chances of injury significantly decrease.
7. Prevents Certain Cancers
Some studies show that exercising regularly can help decrease colon cancer risk by 40% and may help reduce the risk of breast cancer as well.
8. Increases Metabolic Rate
Exercise not only will increase the total number of calories that you burn, but also can increase your resting metabolic rate, so you burn more calories while at rest.
9. Increases Range of Motion
An increase in flexibility can decreases stiffness in joints, and can decrease pain and inflammation associated with arthritis.
10. Increases Functional Strength
From getting out of a chair, to lifting an object off the ground, our bodies are able to perform daily activities better.
11. Increases Insulin Sensitivity
Not only does getting in shape help increase insulin sensitivity (ability of muscles to uptake glucose), but helps prevent type 2 diabetes.
12. Improves Sex Drive
Exercise increases circulation, which helps prevent erectile dysfunction and impotence. Exercise can increase sex hormones like testosterone.
13. Reduces Risk of Heart Disease
Regular exercise strengthens the heart and improves contractile function
14. Exercise is Fun and Enjoyable
Yep, it’s really true. There are so many ways to “move” that there is bound to be one you enjoy. Try making exercise more competitive, or social if you need extra motivation. The hard part of course is getting started.
15. Exercise Prolongs Life
People who exercise regularly tend to live longer.
16. Improves Balance and Coordination
Exercise can improve your stability and also what is called your “kinesthetic awareness”. You have a better feel of where you are spatially, so you don’t knock into things at the grocery store by mistake!
17. Reduces Anxiety and Depression
Exercise is a great mood elevator to help you manage stress and reduce anxiety. The antidepressant effect of regular physical exercise is comparable to the potent antidepressants like Sertraline.
18. Gastrointestinal Tract Benefits
Exercise is beneficial for persons suffering from cholelithiasis and constipation. Physical activity may reduce the risk of diverticulosis, gastrointestinal haemorrhage, and inflammatory bowel disease.
19. Weight Control
While some research shows exercise increases appetite while others shows exercises suppresses appetite, one thing is for sure: regular exercise helps control weight.
20. Improves Fat Utilization
Improves your body’s ability to use fat for energy during physical activity. Our bodies use glycogen and fat as stored energy to help sustain us.
21. Strengthens Immune System
Just about any doctor will tell you no pill or nutritional supplement has the power of near daily moderate activity in lowering the number of sick days people take.
22. Strengthens Your Bones
Lifting weights helps prevent osteoporosis, which is so important because a shocking 1 out of 2 women will be diagnosed with osteoporosis.
23. Improves Focus
Exercise helps improve your brain’s ability to concentrate, remember, visualize, plan ahead, and solve problems because a fitter body will supply a more rich amount of oxygen to your brain.
24. Reduces Aches & Pains
Improves your body’s ability to sit still and be comfortable for long periods of time. Keeping your muscles toned and strong and your joints flexible will prevent aches and pains from distracting you and keeping you from concentrating. If you have an office job, exercise is a necessity!
25. Lose the Hidden Fat
But just like the fat that leads to belly rolls and love handles, internal fat — called visceral fat — also can be prevented and eradicated with regular exercise.
26. Improves Energy Levels
Research suggests regular exercise can increase energy levels, even among people suffering from chronic medical conditions associated with fatigue, like cancer and heart disease. One study in 2006 showed the average effect of regular exercise was greater than the improvement from using stimulant medications, such as those that treat ADHD and narcolepsy. Forget the cup of coffee, or energy drink, and go for a brisk walk, or workout!
27. Prevents Alzheimer’s
The latest research indicates exercise can keep the brain sharp into old age and might help prevent Alzheimer’s disease along with other mental disorders that accompany aging.
28. Improves Confidence
While appearance certainly isn’t everything, getting in better shape can help you look a lot better, and improve your confidence. From the appearance of your skin, to your overall body shape, just about every physical attribute can improve when you’re in shape.
29. Reach Your Potential
You’re not at your best if you’re flabby and out of shape. Simply put, when you’re in great shape, you’re a better version of YOU, and this physical transformation can also help improve your mental, emotional, and spiritual state.
30. Because you can commit a couple hours out of your 168 hour week to get all these benefits!
31. Because I just listed 30 compelling reasons to exercise and get in shape!
So there you have it, a solid 31 reasons to get in shape and stay motivated to exercise!

Article:

www.builtlean.com/2010/10/19/31-reas
on
s-get-in-shape-and-exercise/


Edited by: STARLITNIGHT at: 4/13/2014 (17:40)
Hello, I am glad you found your way to spark people.
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WHAT ARE YOU SAVING, REALLY?

Sunday, 30 March 2014

Are you a coupon clipper? Millions of American grocery shoppers are. Oh, you should see the Sunday edition of The Los Angeles Times. It's so heavy, (filled with sales papers and store coupons), I can actually use it to do my weight-lifting arm curls! LOL. In most cities, besides Sunday, Thursday is the other day where you find lots of supermarket circulars and even more coupons. And, in this high-tech age, even the Internet has gotten in on the act. There are several web sites where you can spend nearly half the morning downloading store coupons to save money at the supermarket. And hey, ain't nothing wrong with that! (Saving money, I mean.)


Now you'll notice, I italicized the word money in that last sentence. Because, of course, that's what those store coupons are designed to do. Who doesn't want to save a few bucks on that carton of orange juice, a dozen eggs or even a family-size pack of Charmin? (Hey, you don't wanna run out of good-old TP, I know! LOL.) Saving money is always a good thing, in fact, my dear friend Teresa, who takes such good care of my home clips store coupons for her trips to the grocery store, too. But let me tell you where many of us get into trouble with those coupons and our trips to the supermarket.



An analysis of 1,056 online coupons from six major grocery store chains found that the largest portion of those coupons, 25% of them, were for processed junk foods, candies and desserts. Whoa! Put those scissors down for a minute, wouldya? Okay, with 25% of those coupon offered basically for junk foods, you may be wondering what percentage is offered each week for healthier foods. Well, would you believe less than 1% of store coupons are for fresh fruits while only 3% are for fresh vegetables? Don't believe me? In your next Sunday paper or when you go to get coupons online, do your own little survey and see how often those coupons are offered for more healthy foods.



I think you'll discover that, mixed in with the ones for household cleaning supplies, you're gonna find a whole lot of coupons for frozen meals, ice cream novelties and even those so-called "energy drinks." And when you see, for instance, that you can save a whole buck on a carton of Blue Bunny Ice Cream, you're more likely to think to yourself, "What a great deal and just look at the money I'll be saving!" There's that word again, money. Now come on, everybody. Which is more important to you, saving a dollar or two or saving hundreds of calories by not buying those processed, sugary and salty junk foods that you really don't need? Chances are, if you buy it and that high-calorie junk food ends up in your kitchen cabinet or fridge, you're more likely to end up eating it...eventually!


Sure, I want you to save money but clip and use store coupons wisely. Don't be taken in by colorful, tempting ads for foods you don't really need. Flip past those temptations in the Sunday paper and scan past them online, too! Skip the junk food come-ons. Focus on those coupons that will save you money on fresh fruits, vegetables and the foods that will make a healthy addition to your meals and your weight-loss plan. And, by all means, clip those Charmin coupons, too!



Love,

RICHARD SIMONS

Article;

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x2796x2764R>6794&src=email


Edited by: STARLITNIGHT at: 4/13/2014 (17:42)
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The Mediterranean Diet + Nuts

Benefit: Avoid metabolic syndrome

A Mediterranean-style diet, rich in fruits, vegetables, beans, fish, olive oil, and grains, is associated with everything from weight loss to a reduced risk of Parkinson's and heart disease. Now, research shows that people with metabolic syndrome—a condition characterized by high cholesterol, blood pressure, and blood sugar and excess belly fat—can reduce these symptoms by adding an extra serving of mixed nuts to the healthful regimen.

In a large study, Spanish researchers instructed people at high risk of heart disease to follow the diet with slight variations. Among the group that added 30 g of nuts, the incidence of metabolic syndrome decreased about 14% within a year (as opposed to, say, a 6.7% decline in those who added a little more olive oil).

Researchers believe the fiber, potassium, magnesium, calcium, and omega-3 fatty acids in the nuts helped regulate insulin, blood pressure, and inflammation.

Healthy snack attack: Participants in the study ate about:
five walnuts,
five hazelnuts,
and five almonds daily.

Kathy McManus, RD, director of the department of nutrition at Brigham and Women's Hospital in Boston, recommends eating the same amount (approximately 1 ounce) to take the edge off late-afternoon hunger.

Sprinkle the mixture over Mediterranean diet-friendly yogurt, hot oatmeal, or a small salad.


Article:

www.prevention.com/health/healthy-li
vi
ng/healthy-power-pairs?s=9&?utm_sourR>ce=zergnet.com&utm_medium=referral&u
tm
_campaign=zergnet_150739


Edited by: STARLITNIGHT at: 4/13/2014 (17:41)
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My son is in the Army, every time there was an injury they would yell out " DRINK WATER". It is his answer to all body pain!


10 Reasons Why You Should Drink More Water



Water is so beneficial, so easy, so free yet so easily overlooked. It’s really a no brainer (actually your brain is 90% water!!!). Your body is about 70% water, the majority of your blood and every cell in your body is composed of water. Therefore, you need water to function properly.


As with most things, the amount of water for each person is very individual, but if your pee isn’t mostly clear or you have any of these symptoms drink water: you have a craving, a headache, are constipated, hungry, etc., you most likely aren’t getting enough H2O. Some suggest 8 (8 oz) glasses a day while others suggest take your body weight (in pounds), divide it in half and drink that many ounces. Listen to what your body needs.


If you don’t care much for the taste of... nothing, then you can add a squirt of lemon, a squeeze of lime, a few sprigs of fresh mint or a cucumber or orange slice. You can even be so bold as to add a few berries or watermelon. What ever gets you to drink it up. Cheers to your good health!




Top 10 Benefits of Drinking Water: Don't Medicate, Hydrate!




1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!




2. Promotes Weight Loss – Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!




3. Flushes Out Toxins – Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).




4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!




5. Maintains Regularity – Aids in digestion as water is essential to digest your food and prevents constipation.




6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.




7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.




8. Prevents Cramps & Sprains - Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.




9. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and be happy!




10. Save Money! - Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!

Article:


www.mindbodygreen.com/0-4287/10-Reas
on
s-Why-You-Should-Drink-More-Water.html


Edited by: STARLITNIGHT at: 4/13/2014 (17:42)
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I love getting this information. I am copying it and printing it. Thanks for the info! Hugs!

You don't love someone for their looks, or their clothes, or for their fancy car, but because they sing a song only you can hear.
-Oscar Wilde


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Beets: 10 Reasons They Need To Be A Part Of Your Diet

Beets come in many different varieties including the most popular: the red beet. This is the one that you would most often see at family dinners in their sour pickly form. Beets also come in other varieties such as: Golden, Yellow, Chioggia, Cylindra and the very popular beet, the sugar beet. You can find beets in practically any grocery store in their whole form (edible leaves included) or sliced and canned, or pickled and jarred. Beets may not be something you really think about eating very often, or-never, but once you have read about all of the amazing benefits these little vegetables contain, I’m sure you will consider finding ways to incorporate them into your diet more often.
1.Beets have no trans fats and no saturated fats, and are quite filling.
2.Beets contain a high source of folic acid, which is a b vitamin that helps the body to regenerate new cells.
3.Beets are very rich in carbohydrates, which can provide a lot of energy.
4.Studies have shown that consuming beets can protect against certain cancers, especially colon cancer.
5.Beets contain high sources of magnesium, sodium, potassium and vitamin C.
6.The leaves from beets are edible as well and contain many of the same benefits. Beet leaves also are known to combat ‘garlic breath.’
7.Studies have shown that beets are also capable of protecting against heart disease, the number one cause of death in the United States.
8.Beets contain high amounts of boron. Boron is related to the production of human sex hormones, which is why the ancient Romans consumed beets for the purpose of their aphrodisiac effect.
9.Beets cleanse the body and purify blood.
10.Beets contain the same chemical that is used to combat depression Trimethylglycine. If you’re feeling down why not treat yourself to a beet salad? It might just make you feel better.

How can you start to incorporate beets into your diet?

There are many ways that beets can be eaten: raw, shredded, sliced, pickled, roasted, boiled, steamed and juiced. Be careful when preparing them though, well at least the red ones, because their color is so strong that it will stain your hands, clothes and potentially your cutting board! To remove beet juice from your skin, just rub your hands with a little bit of lemon juice. Keep in mind that it is important to be purchasing organic beets, as beets along with all other root vegetables readily absorb the pesticides from the soil from which they are grown. Beets definitely deserve to get some more attention! Be sure to share some of these amazing benefits of beets with your friends and family!

January 10, 2014 by Alanna Ketler

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A diabetes diet

Medically known as medical nutrition therapy (MNT) for diabetes — simply translates into eating a variety of nutritious foods in moderate amounts and sticking to regular mealtimes.

Rather than a restrictive diet, a diabetes diet or MNT is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories, with an emphasis on fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone.


Purpose



If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to guide you on dietary changes and MNT that can help you control your blood sugar (glucose) level and manage your weight.

When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn't kept in check, it can lead to serious problems, such as a dangerously high blood glucose level (hyperglycemia) and chronic complications, such as nerve, kidney and heart damage.

Making healthy food choices and tracking your eating habits can help you manage your blood glucose level and keep it within a safe range.

For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, MNT provides a well-organized, nutritious way to reach your goal safely.


Diet details



A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle and can provide valuable information on how to change your eating habits.

Recommended foods
Make your calories count with these nutritious foods:
•Healthy carbohydrates. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.
•Fiber-rich foods. Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber can decrease the risk of heart disease and help control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.
•Heart-healthy fish. Eat heart-healthy fish at least twice a week. Fish can be a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel, tuna, sardines and bluefish are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. However, avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.
•'Good' fats. Foods containing monounsaturated and polyunsaturated fats — such as avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils — can help lower your cholesterol levels. Eat them sparingly, however, as all fats are high in calories.

Foods to avoid
Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.
•Saturated fats. High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats. Get no more than 7 percent of your daily calories from saturated fat.
•Trans fats. These types of fats are found in processed snacks, baked goods, shortening and stick margarines and should be avoided completely.
•Cholesterol. Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, shellfish, liver, and other organ meats. Aim for no more than 300 milligrams (mg) of cholesterol a day.
•Sodium. Aim for less than 2,300 mg of sodium a day.

Putting it all together: Creating a plan
There are a few different approaches to creating a diabetes diet that keeps your blood glucose level within a normal range. With a dietitian's help, you may find one or a combination of methods that works for you.

• Counting carbohydrates. Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. It's important to make sure your timing and amount of carbohydrates are the same each day, especially if you take diabetes medications or insulin. Otherwise, your blood glucose level may fluctuate more.

A dietitian can teach you how to measure food portions and become an educated reader of food labels, paying special attention to serving size and carbohydrate content. If you're taking insulin, he or she can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.


• The exchange system. A dietitian may recommend using the exchange system, which groups foods into categories such as carbohydrates, meats and meat substitutes, and fats.

One serving in a group is called an "exchange." An exchange has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood glucose — as a serving of every other food in that same group. So, for example, you could exchange — or trade — one small apple for 1/3 cup of cooked pasta, for one carbohydrate serving.

•Glycemic index. Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. Foods with a high glycemic index are associated with greater increases in blood sugar than are foods with a low glycemic index. Complex carbohydrates that are high in fiber — such as whole-grain rice, bread or cereals — have a lower glycemic index than do simple carbohydrates — white bread or white rice, for example — and usually are preferred to highly processed foods. But low-index foods aren't necessarily always healthier, as foods that are high in fat tend to have lower glycemic index values than do some healthier options.

A sample menu
Your daily meal plan should take into account your size as well as your physical activity level. The following menu is tailored for someone who needs 1,200 to 1,600 calories a day.
•Breakfast. Whole-wheat pancakes or waffles, one piece of fruit or 3/4 cup of berries, 6 ounces of nonfat vanilla yogurt.
•Lunch. Cheese and veggie pita, medium apple with 2 tablespoons of almond butter.
•Dinner. Beef stroganoff; 1/2 cup carrots; side salad with 1 1/2 cups spinach, 1/2 of a tomato, 1/4 cup chopped bell pepper, 2 teaspoons olive oil, 1 1/2 teaspoons red wine vinegar.
•Snacks. Two unsalted rice cakes topped with 1 ounce of light spreadable cheese or one orange with 1/2 cup 1 percent low-fat cottage cheese.

website:
www.mayoclinic.org/diseases-conditio
ns
/diabetes/in-depth/diabetes-diet/artR>-20044295


Edited by: STARLITNIGHT at: 4/13/2014 (17:43)
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This will be helpful. Thanks!

You don't love someone for their looks, or their clothes, or for their fancy car, but because they sing a song only you can hear.
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Healthy Carb, Fat and Protein Ranges

The Numbers You Need to Know

-- By Beck Hand, Licensed & Registered Dietian


"Help, I am way over in protein!"
"I’m not meeting my fat goal. Is this a problem?"
"How many carbohydrates should I be eating?"

Based on years of research that examined the relationship between nutrient intake and disease prevention, generally-accepted ranges have been established for carbohydrates, fat and protein intake. These healthy ranges also help to ensure that a person is getting a sufficient intake of other essential nutrients, vitamins, and minerals. The recommendations are:

• 45% to 65% of calories eaten should come from carbohydrates.
• 20% to 35% of calories eaten should come from fat.
• 10% to 35% of calories eaten should come from protein*.

The SparkDiet takes a middle-of-the-road approach with these ranges. Our specific breakdown is approximately 50% carbohydrates, 30% fat and 20% protein, all of which fall into the healthy ranges above. *Because our members are striving to meet weight loss goals through calorie restriction, we also recommend a minimum level of protein—at least 60 grams daily for females and 75 grams daily for males. This requirement will help prevent muscle loss and promote feelings of fullness among dieters. Both your Nutrition Tracker and the chart below reflect this recommendation.

Your intake of carbohydrates, fat and protein may be somewhat higher or lower than the SparkDiet recommendations, due to your taste preferences, cooking style, culture, fitness routine, health conditions and day-to-day changes in diet. Does that mean that your intake is bad or dangerous? No!


Do your best to meet at least the minimum recommendations for calories, carbohydrates, fat and protein as outlined on your Nutrition Tracker. The table below converts these percentages into grams needed each day based on calorie intake:


Nutrient Carb Fat Protein Women Protein Men
Healthy
Range 45-65% 20-35% 10-35% 10-35%
1200
Calories 135-195 g 27-47g 60-105g NA
1500
Calories 169-244g 33-58g 60-131g 75-131
g
1800
Calories 203-293g 40-70g 60-158g 75-158
g
2100
Calories 236-341g 47-82g 60-184g 75-184
g
2400
Calories 270-390g 53-93g 60-210g 75-210
g


Monitor your diet in these ways:

• Eat a healthy, nutrient-packed diet.
• Watch your calories daily and try to keep them in your recommended range.
• Check your carbohydrate, fat and protein intake based on your SparkDiet recommendations. As long as they fall in the healthy range listed on this chart above, you will be meeting your nutrient needs.
• Choose whole grain carbohydrates like brown rice, whole wheat bread and pasta, oats, and avoid refined carbohydrates like white rice and white bread.
• Choose heart healthy fats and avoid trans fats found in processed foods.
• Choose high-quality protein sources such as lean meats and plant-based proteins instead of fattier cuts of meat.

Article
http://www.sparkpeople.com/resource/nutr
ition_articles.asp?id=372

Edited by: STARLITNIGHT at: 3/25/2014 (15:26)
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GMO Facts
Frequently Asked Questions
What are GMOs?
GMOs, or “genetically modified organisms,” are plants or animals that have been genetically engineered with DNA from bacteria, viruses or other plants and animals. These experimental combinations of genes from different species cannot occur in nature or in traditional crossbreeding.
Virtually all commercial GMOs are engineered to withstand direct application of herbicide and/or to produce an insecticide. Despite biotech industry promises, none of the GMO traits currently on the market offer increased yield, drought tolerance, enhanced nutrition, or any other consumer benefit.
Meanwhile, a growing body of evidence connects GMOs with health problems, environmental damage and violation of farmers’ and consumers’ rights.
Are GMOs safe?
Most developed nations do not consider GMOs to be safe. In more than 60 countries around the world, including Australia, Japan, and all of the countries in the European Union, there are significant restrictions or outright bans on the production and sale of GMOs. In the U.S., the government has approved GMOs based on studies conducted by the same corporations that created them and profit from their sale. Increasingly, Americans are taking matters into their own hands and choosing to opt out of the GMO experiment.
Are GMOs labeled?
Unfortunately, even though polls consistently show that a significant majority of Americans want to know if the food they’re purchasing contains GMOs, the powerful biotech lobby has succeeded in keeping this information from the public. In the absence of mandatory labeling, the Non-GMO Project was created to give consumers the informed choice they deserve.
Where does the Non-GMO Project come in?
The Non-GMO Project is a non-profit organization with a mission of protecting the non-GMO food supply and giving consumers an informed choice. We offer North America’s ONLY third party verification for products produced according to rigorous best practices for GMO avoidance. Our strategy is to empower consumers to make change through the marketplace. If people stop buying GMOs, companies will stop using them and farmers will stop growing them.
Do Americans want non-GMO foods and supplements?
Polls consistently show that a significant majority of North Americans would like to be able to tell if the food they’re purchasing contains GMOs (a 2012 Mellman Group poll found that 91% of American consumers wanted GMOs labeled). And, according to a recent CBS/New York Times poll, 53% of consumers said they would not buy food that has been genetically modified. The Non-GMO Project’s seal for verified products will, for the first time, give the public an opportunity to make an informed choice when it comes to GMOs.
How common are GMOs?
In the U.S., GMOs are in as much as 80% of conventional processed food

More on this article is at:

www.nongmoproject.org/learn-more/

Edited by: STARLITNIGHT at: 4/13/2014 (17:45)
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3/23/14 7:49 P

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I heard that about lemons/warm water on Doctor Oz, so I started doing that today. I use lemons in my water during the day as well.
Thanks for all the great information!

Joann

"Be not afraid of going slowly; be afraid of only standing still" Chinese Proverb
" A man who wants something will find a way; a man who doesn't will find an excuse." S. Dalley Jr.

Iowa, United States


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In the morning I squeeze a fresh lemon into warm water to start my day.

Here is an article the subject.

10 Benefits to Drinking Warm Lemon Water Every Morning

1) Aids Digestion. Lemon juice flushes out unwanted materials and toxins from the body. It’s atomic composition is similar to saliva and the hydrochloric acid of digestive juices. It encourages the liver to produce bile which is an acid that is required for digestion. Lemons are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating. The American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements.

2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.

3) Boosts Your Immune System. Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms plus it enhances iron absorption in the body; iron plays an important role in immune function. Lemons also contain saponins, which show antimicrobial properties that may help keep cold and flu at bay. Lemons also reduce the amount of phlegm produced by the body.

4) Balances pH Levels. Lemons are one of the most alkalizing foods for the body. Sure, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). Lemons contain both citric and ascorbic acid, weak acids easily metabolized from the body allowing the mineral content of lemons to help alkalize the blood. Disease states only occur when the body pH is acidic. Drinking lemon water regularly can help to remove overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and inflammation.

5) Clears Skin. The vitamin C component as well as other antioxidants helps decrease wrinkles and blemishes and it helps to combat free radical damage. Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance. Since lemon water purges toxins from your blood, it would also be helping to keep your skin clear of blemishes from the inside out. The vitamin C contained in the lemon rejuvenates the skin from within your body.

6) Energizes You and Enhances Your Mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes. Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

7) Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. As noted previously, vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.

8) Freshens Breath. Besides fresher breath, lemons have been known to help relieve tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel, so you should be mindful of this. No not brush your teeth just after drinking your lemon water. It is best to brush your teeth first, then drink your lemon water, or wait a significant amount of time after to brush your teeth. Additionally, you can rinse your mouth with purified water after you finish your lemon water.

9) Hydrates Your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.

10) Aids in Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally find myself making better choices throughout the day, if I start my day off right, by making a health conscious choice to drink warm lemon water first thing every morning.



Do you drink warm lemon water every morning? What are your favorite benefits?

*EDIT*

I recently discovered how smart it is to zest my lemons before I juice them for my daily warm lemon water. I keep a container in the freezer and I just keep adding to it. It’s great to toss into pasta dishes, in salad dressings, etc.

Website:

tasty-yummies.com/2013/03/18/10-bene
fi
ts-to-drinking-warm-lemon-water-everR>y-morning/


Edited by: STARLITNIGHT at: 4/13/2014 (17:44)
Hello, I am glad you found your way to spark people.
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My name is Lisa and I am from Iowa.




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3/22/14 2:22 P

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Article I read:

How To Lose Fat: The One Absolute Requirement

Simply put… a caloric deficit. That is the scientifically proven “secret” to losing fat. It literally can’t happen any other way.

So just what is a caloric deficit? It’s what happens when you burn more calories than you consume (or consume less calories than you burn… just another way of saying the same thing).

Basically, every single person has a unique calorie maintenance level. This is the amount of calories that your body requires each day to burn for energy to perform all of the tasks it needs to perform. From intense exercise like cardio and weight training, to simple daily tasks like brushing your teeth and getting dressed, to the various physiological functions needed to keep you alive (like digesting and breathing).

Calories are what our bodies use for energy to do all of these things, and we provide these calories via the foods we eat. As a result, 3 things can happen…

The 3 Calorie Intake Scenarios
1.If we consume the SAME number of calories that our bodies need to burn each day, we will be at our maintenance level. Our weight will be maintained because all of the calories we needed were provided. No more, no less.
2.If we exceed this amount and therefore consume MORE calories than our bodies need, all of the left over calories that weren’t burned will then be stored on our body in some form for later use. And guess what form it’s most often stored in? Yup… body fat! This is known as a caloric surplus, and it is the one and only cause of fat gain.
3.But what we’re interested in is the opposite of this… a caloric deficit. This is what happens when we consume LESS than our maintenance level amount. What happens then is that our bodies are forced to find some other source of energy to burn instead. And guess what that source most often is? Yup… your own stored body fat! And this is the one and only cause of fat loss.

So if you maintain your current weight eating 2500 calories per day (just an example), you will gain weight (mostly in the form of body fat) if you consumed 3000 calories per day. However, you would lose weight (mostly in the form of body fat) if you consumed 2000 calories per day.

This all remains true regardless of what the source of those calories are (carbs, fat, protein, healthy, unhealthy, clean, dirty, processed, unprocessed… whatever) or when/how they were consumed (after 7pm, in 3 large meals, in 6 small meals, every 2 hours, every 5 hours, whatever).

Exercise Can Play A Role, Too

See how it works? These are the proven fundamentals of how to lose fat, and that was a simple example of how to create the required caloric deficit via your diet alone (by eating less calories). I mention this because that same deficit could have also been created via exercise (by burning more calories).

Meaning, you could have still eaten 2500 calories for the day in the previous example, but then burned an additional 500 through exercise thus creating the same caloric deficit. Both scenarios would effectively cause fat loss, as would a third scenario where you did a combination of both (diet AND exercise).

But no matter which way you choose to do it, one absolute requirement ALWAYS stands. In order to lose fat, you MUST create a caloric deficit. Nothing else works.

www.aworkoutroutine.com/how-to-lose-
fa
t/


Edited by: STARLITNIGHT at: 4/13/2014 (17:44)
Hello, I am glad you found your way to spark people.
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3/22/14 2:16 P

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Here you can add your best Life Hacks, to help each other with the simple problems in life. Posting Life hacks daily to help us get through life slightly easier than the rest!

Hello, I am glad you found your way to spark people.
Together we can achieve our goals.
My name is Lisa and I am from Iowa.




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