Fabulous and 40

We have this great program going on right now where we are documenting the daily struggles of a gal who is going to be turning 40 this September. Kim is looking to lose 20 lbs in 20 weeks so she can compete in 2 triathlons this summer. Kim will be updating us on her progress, we'll be recording her workouts, her daily life and what she is doing to reach her goal. Kim has also started to include Zoe into her diet. Kim tells me she drinks 1/2 a bottle for breakfast and drinks the rest later in the morning. She is loving it. If you would like to watch her and the progress she is making feel free to check it out on her "Fabulous and 40" blog.

Understanding Protein, Pure and Simple

By Barry Lovelace

So how much do you think you know about protein? I think most people are extremely confused on this issue thanks to boatloads of misinformation out there from people trying to sell high protein diets and others trying to keep you eating unhealthy animal protein.

Let’s start with the basics. Protein by definition means primary substance. Protein is an important nutrient required for the building, maintenance and repair of tissues in the body. Amino acids, the component parts of protein, are the biochemical basis for life and are required by every cell in our bodies. It is not enough to know that protein is vital to the function of our bodies, we must also learn how much we need and from what sources it should come from. First, lets talk about how much protein the average person needs. The RDA for protein for an average person is .8 grams per kilogram of body weight. To figure this out for yourself, take your bodyweight in pounds and multiply that number by .36, the answer is your recommended protein intake. Many nutritionists believe that this formula is inflated and that 25-35 grams of protein a day is sufficient.

No matter which source you want to go by, you are probably taking in a lot more than the recommendation. The sad fact is that the average American consumes over 100 grams of protein a day! Eating too much protein puts much undo stress on your body. Too much protein puts a huge strain on your kidneys. The excess protein releases nitrogen into the blood and then the kidneys must work very hard to expel this waste through the urine.

Another downfall of eating too much protein is the calcium drain. It is a fact that if you take in too much protein, it will cause you to excrete calcium through your urine and this could lead to osteoporosis.

Now that we realize how much protein we need and have some reasons not to over do it, let’s discuss healthy, versus unhealthy sources. Unfortunately the reason that the average American takes in more than 100 grams of protein a day is because we, as a nation, rely heavily on animal products for our food sources. If you have some meat and/or cheese or eggs at each meal, which many people do, than you don’t even have to overeat to greatly overdo the protein. It is the ratio that is off. As most of us know, the majority of your diet should consist of carbohydrates, this is your body’s main energy source.

Animal proteins are the unhealthiest form of protein because of their high cholesterol levels, the workload they create on the digestive system and for many of them, their saturated fat. Beef, pork, cheese, eggs, etc. cannot be considered healthy forms of protein, they lead the way with high saturated fat content and high cholesterol. Healthier choices are turkey, chicken, low fat cheese, etc., because although you still get the cholesterol you don’t get as much unhealthy fat. The healthiest sources for protein are fish, legumes, broccoli, dark green leafy vegetables, egg whites, nuts and nut butters and low fat yogurt (preferably soy based).

Many people see protein (meat) as the ‘main course’ of meals in the United States. This has led us down the road we are now on with alarming incidents of heart disease, diabetes, cancer and obesity. Make good, healthy complex carbohydrates and vegetables the main source of your food intake to get your protein level down to where it should be. You will feel better, have more energy and be healthier for it.

Barry Lovelace is creator of Exercise4 Every Body circuit training DVD's. co-owner of FitQuest Fitness in Allentown, Pa.. a personal trainer, speaker and all around fitness enthusiast. Visit Barry's website: http://www.fitquestlv.com Email Barry at: barry@barrylovelace.com

Article Source: http://EzineArticles.com/?expert=Barry_Lovelace

Why Antioxidant Supplements Are So Important

By JD Wilson

You've probably heard a lot about antioxidants lately: in the newspaper, in magazines, and on T.V. While many supplements and nutrients have been talked about for as long as you can probably remember, antioxidant supplements are a more recent topic. Don't let this fool you into thinking they're any less important. Antioxidants are a vital part of staying young and healthy. But why are they so important?

First of all, we need to know what an antioxidant is. During normal processes, molecules called free radicals are produced in the body. These are basically unstable atoms or molecules that desperately want to become stable. They do this by stealing electrons from healthy cells, making them unstable and less healthy. Antioxidants reverse this reaction, helping to keep the cells of our body healthy and functioning properly.

One of the most talked about effects of antioxidants is their anti aging properties. As we age, we constantly copy our cells to replace them when they die. Errors in copying occur and build up to form the aging process. Free radicals can also interfere and have been shown to promote wrinkles, memory problems, weakness of the immune system, and reduced elasticity of tissue; all of which are associated with the aging process. We can't completely stop aging, but proper amounts of antioxidants and/or antioxidant supplements can slow the process considerably.

Damage caused by these free radicals is also considered to be a cause of certain cancers. Getting more antioxidants can reduce our risk for certain types of cancer, including cancer of the: stomach, prostate, colon, breast, bladder esophagus, pancreas, and possibly many more. Besides cancer, antioxidants have been shown to help prevent other serious problems, such as: cardiovascular diseases, stroke, rheumatoid arthritis, Alzheimer's, Parkinson's and vision problems. It is likely that antioxidants can help prevent other diseases and disorders, but their full effects simply haven't been studied yet.

Antioxidants prevent the oxidation of bad cholesterol. When this type of cholesterol oxidizes, it can attach to the walls of blood vessels causing heart disease. This increases the risk for heart attack and stroke. Oxidized cholesterol also contributes to the hardening of blood vessel walls increasing the risk of high blood pressure. Antioxidants can help keep your heart and the rest of your circulatory system healthy.

Another great benefit of antioxidants is that they help boost the immune system. If you get sufficient levels of antioxidants, you're not only less likely to get sick; it's also easier for you to fight off diseases you may get. Along these lines, antioxidants can also help you heal faster when you have an injury; large or small.

So what are you waiting for? Today is the best day to start eating right or taking antioxidant supplements to get more of these wonderfully healthy antioxidants.

Need more free food and drink information? Jeff suggests reading more free food and drink articles today at: http://www.FreeArticles.com.

Article Source: http://EzineArticles.com/?expert=JD_Wilson

Try Pilates For Weight Loss And A Healthier Body

By Dean Forster

Pilates For Weight Loss

Before you begin reading this article, please bear in mind that the creator of Pilates methods did not originally intend for Pilates to be something just used to lose weight. Its intention is to build core strength and muscle tone. You will also be able to keep in good shape performing Pilates exercises providing you are also following a sound diet regime.

Joseph Pilates introduced the methods to America in the 1920's and it has now become hugely popular around the world. Pilates is a low intensity way to work out. This is confusing to some people as they don't quite 'get it' how you can have such a program that also allows you to lose weight. As long as you are moving and working your body, you don't need to use heavy resistance or overly strenuous apparatus in order to lose weight. Maintaing a good Pilates exercise regime and a healthy diet will ensure you lose the extra pounds. It's also nice to know that going to exercise won't be something you dread as much as having your teeth pulled at your local dentists.

Going to the gym and enjoy it by taking a Pilates class. You will learn how to properly stretch your muscles and get rid of that excess flab. After a while you will start to notice changes in your physical appearance as well.

There are a multitude of reasons why devotees use Pilates for the purpose of achieving weight loss. You won't just lose the weight though, you'll also feel healthier as well.

Your balance and posture will improve. You will even notice that you may have sharper mental acuity.

Famous celebrities have latched on to the Pilates methods to tone and get rid of the excess fat. However, for best results you should really practice it daily or almost daily.

Having a good diet will also give you the energy you will need to maintain this kind of regular routine.

If you want to train from home, get hold of some Pilates exercise equipment and some instructional dvd's for the exercises. Keep an eye on that diet and you will soon be at the weight you wish to achieve.

Dean Forster is the owner and editor of http://www.pilatesworkoutzone.com a website dedicated to information and tips on Pilates exercise and fitness. Pilates Exercise

http://www.pilatesworkoutzone.com

Article Source: http://EzineArticles.com/?expert=Dean_Forster

Presenting Yourself Powerfully

"Presentation is a result of the actions we take based on our core foundation."

A few of us here in Aspen are gathering to help each other become better speakers so we can express our thoughts in a way that is powerful. Last night we did some brainstorming and here are some of the ideas that came from our group.

The foundation is our inner believe system which determines how we act or react in circumstances. Authentic, energy, connection, passion, persuasive, knowing one's strengths and weakness, trust, fearless, letting go, flow, in the zone, spirit, present, stability, self knowledge, choice, physical strength. All of these things are based on our own experiences in life and how we perceive them. In order to make real changes we must examine the foundation to make beneficial changes that are sustainable.

Actions are the choices we make in the moment that result in our Presentation. There are negative and positive choices to be had but these are not concrete because each circumstance will present different options.

Presentation is a result of our foundation and the actions we make. We present ourselves in many ways such as our dress, style, image, non-verbally, verbally, resume, culture, society, 1 on 1, to a group, on-line, writing, stories, money, listening, adaptation.

Presenting yourself powerfully requires that we examine why we make the choices we do and allowing people to open up our way of looking at ourselves. Many times the changes will be internally in order that we see the results externally.

Make this your Journey.

Your Guide to Exercise Fitness

Your Guide to Exercise Fitness
By Roger Michaelson


There are all kinds of ways to get exercise fitness whether you take up swimming, jogging, cycling, skiing, walking, aerobic dancing, or any number other activities that will get your heart pumping and are excellent for your heart health. Whether you stick to cardio exercises or a structured fitness program all physical activity will make you heart happier. Here are some excellent ideas for exercise fitness.

At home – it’s convenient and safe to work at home and it sets an excellent for you children if you have kids. When you exercise at home you can combine it with other activities. Here are some ideas for exercise fitness at home.
1. Do your own house work.
2. Spend time working in your garden – rake the leaves, dig and pick up the trash, rake your leaves, mow your grass without the riding tractor.
3. Go for a short walk before breakfast and/or after dinner. 10 minutes is a good place to start and then work up to at least 30 minutes.
4. Walk to the corner store rather than driving.
5. Invest in a stationary bike and then watch your favorite show while biking.
6. Stand up while you are talking on the telephone.
7. Take your dog for a walk.
8. Stretch to reach items that are in high spots.

At The Office – most of our jobs these days are sedentary and they take up a large part of our days. Here are some ideas to increase your physical exercise fitness during the day.
1. Brainstorm while taking a walk rather than sitting around the round table.
2. Stand up while talking on the telephone.
3. Rather than phoning your co-worker down the hall walk down to their office and speak in person.
4. Take the stairs instead of the elevator or if it’s too far for starters then get off a few floors below yours.
5. While waiting for your plane at the airport walk walk walk.
6. When on business trips make sure your hotel has a fitness center.
7. Take a jump rope to the office.
8. Form a sports team and have some fun while raising charity money.
9. Join a fitness center near your office.
10. Get off the bus a few blocks from work.

At Play – recreational time is good for your health and you should look for exercise fitness whenever possible.
1. Plan family vacations or outings to include physical activity such as hiking or backpacking.
2. Explore sights in the cities you visit by walking or bicycling.
3. Make a date with a friend to go for a walk. Do it regularly.
4. Go dancing – there’s no better way to have a lot of fun and get a great workout.
5. Take a walk at the beach and enjoy those waves lapping at the shore – so relaxing.
6. Join a fitness center and get fit.
7. Take up golfing and walk rather than using a cart.
8. Play tennis or racquetball.
9. Have a picnic and a game of croquet.
10. Rent a rowboat or canoe to enjoy a paddle on the lake.

Here a so many great ideas for exercise fitness for home, work, and play – which ones will you choose.

Get all the latest information about Fitness from the only true source at

http://www.1fitnessinformation.com.

Be sure to check out our exercise fitness pages.

Article Source: http://EzineArticles.com/?expert=Roger_Michaelson