The "Grain Trick" for Fast Fat Loss

Grains are a sticky subject when it comes to fast, healthy fat loss. Some experts say eat them, some say don't. The main problem is that grain foods like breads, pastas, and rice are very caloric dense. They can also cause blood sugar levels and insulin production to spike... not good things if you're trying to burn fat and lose pounds rapidly!

There is a simple solution, as there almost always is. I call it the "grain trick" and it basically goes like this: eat your grains at the right time, mainly right after a heavy strength training/weight lifting workout. That way your body is much more likely to use the starchy calories to re-build lean muscle tissue instead of storing them as body fat.

Stick to these basic guidelines and you should be able to continue eating grains occasionally while still losing weight:

• Eat fewer grains and starches (like potatoes) in general. It's simply easier to lose fat if you do so.
• Eat grains/starches ONLY after heavy strength training workouts, within 40 minutes after doing your last set.
• Choose 100% whole grain options 95% of the time. These are much healthier than refined "white" grain products and don't spike insulin levels nearly as much because they digest slower and generally have lower glycemic index numbers. Every once in awhile it's OK to have a cheat meal that includes whatever type of grain foods you desire. (Also, if you're doing very heavy lifting for muscle gain, it's OK to eat some refined grains or even simple sugars immediately after workouts. The spike in blood sugar/insulin is actually very beneficial.)
• Eat meals and snacks based around proteins, vegetables, raw fruits, healthy fats, and beans/legumes. Only add in grains only on heavy lifting days and you'll be good to go!

So there you have it: you carb lovers can still have your breads, pastas, crackers, rice, etc. Just time it right and you'll gain more muscle while losing fat faster!

The Four Essentials for Developing Healthy Habits For Life

One of the first steps in creating healthy habits is to take an objective look at our present lifestyle as it relate to diet, exercise, sleep, and our overall outlook.  These four elements comprise a basic foundation that can lead to optimum health or to dis-ease, depending on the habits we have developed over time.  If we look clearly at our present choices and match them against how holistic health is defined, it becomes easier to see what needs to be changed and what needs to be more clearly encouraged.

Reducing Toxins

Because we are constantly exposed to toxins, be it through our foods, the environment, or through stress, one of the most essential ingredients in beginning   a healthy regimen is to reduce toxic intake.  Learning to identify harmful additives is the first step in determining which foods are healthful and which are not. Reading food labels carefully and choosing natural products is essential if we want to make substantial changes in our diet. Consuming fresh organic produce as often as possible, making our local health food store our grocery-shopping destination, and steering clear of foods containing GMO modified products is a great way to begin. Choosing recipes that require steaming, lightly sautéing, baking, and broiling instead of frying will also ensure a more conscious health practice.  Additionally, reducing toxic elements in the home is essential for a healthful lifestyle.  This means using Green household cleaning products and buying allergy and toxic-free materials instead of those that contain harmful chemicals.  A little bit of research into these areas can keep us informed of the latest green products on the market as well as how to make our own.

Exercise

Exercising daily, whether it is lifting weights, engaging in aerobic exercise, enjoying a favorite active sport, or joining a yoga, martial arts, or dance class are excellent ways to strengthen and tone our muscles and organs. Additionally, these types of activities help to reduce toxic waste through our perspiration.  Physical exercise is also a great way to reduce stress, which in turn eliminates toxins.

Quality Sleep

Getting a healthful dose of quality sleep each night is essential for a solid and enduring health practice.  Try to get to bed at the same time each night.  Focus on deep, rhythmic breathing to release the tensions of the day and drink a cup of soothing tea such as chamomile before retiring to ensure a restful and uninterrupted sleep.

A Positive Outlook

Focusing on a positive outlook is one of the key factors in a healthful lifestyle.  Staying in the present is one way to keep centered and clear.  There are many practices that help keep the mind free of stress such as meditation and breathing exercises.  Finding  a suitable practice and incorporating its teachings whenever we feel tension helps us to stay on track.  Optimism is cumulative and is one of the most important elements in creating and maintaining healthy habits that will endure.

How to Get Energy and Build Stamina Naturally

Do you wake up feeling tired and lethargic and do you wish that you had more energy. Well there are a few things that you can do to help yourself gain more energy naturally. If you are feeling tired and drained out then the first body part to hurt and ache would be your feet and if your feet hurt then obviously so does the rest off your body. You use your feet the entire day to move from one place to another and you wear them down by the time the day is over. It is important to give them a boost and pamper them a bit. In a bucket of cool water mix one cup of Epsom salt and about 5-6 drops of peppermint oil. Soak your feet in this water between thirty to sixty minutes.
Tips to Boost Energy
1. Control stress.
Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress.Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
2. Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional,family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
3. Exercise
Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energized. Even a brisk walk is a good start.
4. Avoid smoking
You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.
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7. Use caffeine to your advantage
Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.
8. Limit alcohol
One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.
9. Drink water
What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

Essential Skin Beauty Tips

It is sad but true, more than 90% women looking for the ultimate beauty formula end up spending money on mediocre products. A recent survey by a leading beauty magazine reveals that very few women are satisfied with the products that they buy, especially with the skin beauty tips they receive from the experts.
6 Essential skin beauty tips
1. Food - Watch what you eat because your foods affect how your skin looks like. If you load your body with greasy junk foods, you shouldn't be surprised to see acne and other blemishes on your skin. So, eat healthy and make sure you take enough fruits and vegetables; these will help to fortify your body with the antioxidants it needs to fight free radical and make your skin look youthful and beautiful.
2. Sleep - If you want your skin to look beautiful, you need to get enough sleep/rest; the truth is that your skin gets nourished and rejuvenated while you sleep. That is because cells renewal is faster when you are asleep; make sure that you get at least 7 hours of sleep a day.
3. Cleansing - This is one of the basic skin beauty tips; cleansing helps to remove dirt and grime, thereby unclogging your pores so that your skin can breathe and get revitalized. Cleanse your skin with products that contain natural ingredients like Kaolin and Bentone Gel; avoid cleansers that contain soap because they strip your body of natural oil and cause dryness and irritation.
4. Moisturizers - Ensure that your skin is adequately hydrated with good moisturizers; you should not use moisturizers that contain mineral oil (liquid paraffin, petrolatum or paraffin wax). It coats your skin and clogs your pores, leading to allergic reactions, breakouts (acne) and even dryness. Look for natural moisturizers such as Babassu, Shea butter, Maracuja and Avocado oil; these ingredients will help make your skin supple, smooth and velvet-like.
5. Anti-aging - Using skincare products that contain anti-aging ingredients is another vital skin beauty tip; look for effective natural ingredients like Cynergy TK, Natural vitamin E and Phytessence Wakame. These ingredients are proven to help remove visible signs of aging like wrinkles and age spots, thereby making your skin look younger and flawless.
6. Make-up - Use make-up to add some color and glow to your face, but use it sparingly because heavy make-up covers your pores and prevents your skin from breathing; you should always remove makeup before going to bed. Go for mineral make-up brands because they do not contain harsh ingredients; in fact you should avoid any skin beauty product that contains harsh chemicals like parabens, fragrances and alcohols. Natural brands are your best bet.

How To Avoid Holiday Weight Gain

The holiday season is undoubtedly a time for rejoicing. Unfortunately, the average adult does a little too much celebrating during this time of year, which leads to extra baggage when the New Year rings in. Festivities that include indulging in extra helpings, snacking on seasonal treats, and little to no workout time all contribute to the increase in dieters in January.
So, this holiday season buck the trends and avoid the Seasonal Seven (the average weight most of us will gain between Thanksgiving and the New Year). That's one trend you don't want to participate in!
Even though this time of year may bring upon additional stresses and challenges, there are ways to find balance and maintain a healthy lifestyle. Though at times it may seem impossible to bypass the season's traditional foods, there are many ways to partake in the fun without increasing your pant size. The festivities don't have to be eliminated or avoided. You can have a fabulous time while also maintaining your weight and your fitness regimen.
Moderation is the word of the season. It's the secret to achieving a fun but also healthy holiday time. With a moderate approach both to what you eat (or don't eat) and how much exercise you do (or don't do), you can avoid packing on weight AND also partake in all the fun of this time of year. So this season, get a head start on the New Year instead of starting January with extra pounds to lose.
Here are some tips to help you during those hectic holiday weeks:

• Create a plan ahead of time. Before the holidays sneak up on you, create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your holiday schedule and then determine how much time you will realistically have available to devote to working out.
• If you work in an office setting be prepared for the deluge of guilty treats your co-workers and other business associates will graciously want to share. Stash your own healthy snacks in your desk so you won't be tempted to overindulge when your grumbling stomach demands a 3:00 snack time.
• Don't put your fitness goals on hold until the New Year. If you can't exercise as often during this time period as you normally do, adjust appropriately. Don't use the excuse that since you don't have time for your full workout you just won't workout at all. Instead accept your limited availability and simply reduce the frequency and/or duration of your exercise. It's much better to cut your fitness time in half than to completely eliminate it.
• When attending a holiday function, try to eat ahead of time to lessen your hunger. If the party is in the evening, eat breakfast, lunch and a snack before hand (just as you would on any other day). Since you have eaten meals earlier in the day, you'll be less tempted to go overboard and eat everything in sight. However, if you instead starve all day long attempting to "save up" all your calories for the party, you will be so famished by the time it begins that it will be difficult not to overeat.
• Schedule your workouts. Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar.
• At holiday dinners, skip the gravy, dressings, and high-calorie condiments.
• On days that you really lack motivation or simply do not have time for your complete exercise routine, commit to do just 10 minutes of exercise. You'll probably end up doing more than that once you get started. Even if you only end up completing 10 minutes, that is still a lot better than zero minutes.
• When at a party, scout out healthy food options rather than doing a grab and run on all the unhealthy selections. For example, vegetable sticks (without dip), fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy (but yummy) offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.
• Exercise at home. You'll be more inclined to follow-through on your exercise commitment if you don't have to drive somewhere to do your workout. Plus, you won't waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (it even can be equipment-free) and is quite inexpensive.
• Avoid wasting calories on alcoholic beverages. The average alcoholic drink contains 150 - 200 calories per glass. Indulge in just 2-3 drinks and you've drunk the equivalent calories of an entire meal. If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet soda. This will help cut your calories in half.
• When running errands or shopping, be sure to pack some healthy snacks to have on-hand. Then after you work-up a big appetite, you won't be tempted to grab something at the mall food court or the fast food restaurant on the way home.
• Don't linger at the buffet or in the kitchen. If you loiter in close proximity to all the guilty temptations, you'll struggle to keep from unconsciously shoveling food into your mouth.
• Focus on socializing. Remember one of the great things about the holidays is spending time with friends and family. During get-togethers spend the majority of time sharing conversation instead of sharing desserts.

Hopefully these tips will help you find a balance between staying fit and also enjoying the fun of the season. Remember, moderation is the key. Have a great holiday season!

Stretch Marks Minimized, Naturally!

Stretch marks can be a kind of emblem of the birth of your child, but most people who have them are bent on finding ways to eliminate or at least minimize them.  Laser treatments and all sorts of pharmaceutical potions are available everywhere, but these can be expensive and not always foolproof.

Stretch marks are the result of the skin expanding rapidly to the point where connective fibers break, causing collagen production to stop. This often happens when there is quick weight gain and then loss, such as in a pregnancy, a well as with bodybuilders who push their lifting beyond the limit. Stretch marks appear when the level of what is known as glucocorticoids increase throughout the bloodstream.  Glucocorticoids are hormones that are secreted by the adrenal glands during weight loss, pregnancy, weight lifting, and in the case of Cushing’s syndrome.  Stretch marks left are generally red or purple, fading into a sliver or whitish color through time.  This type of scarring in medical terms is called vergetures, line albicane, or straie distensae, but to us mere mortals, ‘stretch mark’ is more than moniker enough.

Natural Fats and Oils

There are many natural products that help to minimize the appearance of stretch marks. Tried and true through time is cocoa butter, which comes from the cacao bean.  A vegetable fat, cacao butter fortifies the skin with layers of moisture that helps keep the skin supple.  Using cacao butter on a daily basis will also help discourage the potential appearance of stretch marks, so if you are pregnant, generously rub the cream on your stomach, breasts, hips, and buttocks throughout the months.

Specific oils will also help to keep the skin moist and pliable. Applying the following to your skin, targeting the stretch marks that you may already have, can help to soften their appearance:

• Vitamin E
• Vitamin A
• Rose oil
• Wheat germ oil
• Cod liver oil
• Olive oil
• Flaxseed oil
• Lavender oil

Massage any one or a combination of these oils into the skin and you will see improvement over time.

Aloe Vera and Lemon

A combination of aloe vera and fresh lemon juice is another way to reduce the offence of stretch marks. Aloe vera is exceptionally healthful for skin (http://fastestwaylosebellyfats.blogspot.com/2011/03/aloe-vera-wonder-plant-for-health.html) and lemon is a natural skin lightener. Applying this little formula to your stretch marks will help to make them less noticeable.

Apricot Scrub

A good apricot seed scrub is another way to soften the area.  Just as you would apply the scrub to clean the pores of your face, apply to your stretch marks to soften and diminish their harsh lines.

Vitamin C

Vitamin C is an essential nutrient for enhancing collagen production.  Daily doses of C can help improve all skin conditions.  Applying a formula of vitamin C combined with glycolic acid as well as retinoids will help to smooth out the area and prevent further marks from forming.

Diet and Exercise

Eating balanced meals filled with fresh, organic fruits and vegetables is key to keeping the skin healthy and mark-free.  Even if  you don’t  have stretch marks, you must drink a lot of water every single day to help with the elimination of toxins and to keep the skin plump and youthful.  Avoid foods that are high in fat as this fat will be stored in the body, causing stretch marks to swell and expand. 

Exercise, as we all know helps to tone the body and reduce fat deposits.  Concentrate on the areas where you have stretch marks in order to tighten the zone by doing isometric exercises, yoga, or other similar practices.

Love Thyself!

The most important thing you can do for your stretch marks in the end is to embrace them, as they may never totally be eliminated.  By loving your body and appreciating who you are, your stretch marks will then diminish in your own eyes, as well as in the eyes of those who love you.  Your confidence is contagious and will cause others to see you the way you wish to be seen… as beautiful as you are, no matter what changes your body may go though.

Insanity Asylum Reviews (LMFAO)

So apparently there's a new Beachbody product coming out soon called Insanity Asylum from exercise guru Shaun T and infomercial masters Beachbody. We guess it's something like the original Insanity workout... but even more insane!!!

:)

The workout -- which may very well be incredibly effective -- is based around the kind of high-intensity, bodyweight training many athletes do. It promises to help improve your speed, agility, power, and coordination... all while burning off your ugly belly fat and giving the lean, fit, sexy body we all want.

Even though this product has yet to even be released (no, we don't know the release date or the price) people are already asking for reviews. Since it's extremely difficult to review a product that isn't actually available to purchase yet, we can't help in that area yet. Sorry!

But here's the question that bugs me personally: why are people so incredibly geeked-up about Insanity Asylum?? Yes, I know Beachbody does an amazing job of marketing their products, but come on! We know that, no matter what, this is basically another high-intensity, bodyweight-calisthenics-based workout. Much like almost every other Beachbody program out there. We are fans of bodyweight-based workouts -- because they provide maximum fat-burning/muscle-building benefit with little risk -- but what makes so many people think the Asylum program is so unique and special?

If you think Insanity Asylum is going to magically give you 6% body fat, humongous pectoral muscles, a V-shaped torso, a perfect butt, a 4.7-second 40-yard dash time, and a fitness model's body you're in for a big disappointment. Those things only come with a LOT of serious focus, dedication, and (tons of) hard work... no matter what type of exercise routine you're following!

Some of the messages and review requests we've received for Insanity Asylum sound truly insane. Some people, apparently, are absolutely depending on it to get them into shape for summer 2011. As in, they're not going to begin doing "real" exercise until they can get their hands on the new Insanity DVD set. Here's one  email we recently received:

"Hey I heard about the new workout from the Beach Body people called Insanity Asylum and I want to know more about it. I need to lose about 25 pounds before summer and I want to know if I should buy this product. I've been holding off joining a gym or working out alot because I want to give the new Insanity program a try. I want to be fresh and give it 100% effort. I really think it might be the best workout of them all. Please give me your reviews and opinions of the product. Thanks!" -- Raj K

Wow. That sounds incredibly dumb silly!


Please... if you want to lose weight, build muscle, and get into shape fast DON'T wait around for some "miracle" product -- whether it's a home workout system, a new piece of exercise equipment, or one of the "magic" diet pills currently on the market. No workout video, exercise machine, or fat loss pill is going to give you what you want all by itself. It starts with dedicating yourself and just getting to work.

And, believe it or not, you don't need to spend lots of money to get into great shape -- despite what the marketers would have you believe. Just put on some old sweats and sneakers and head to the local park. Do a few rounds of pushups, squats, pullups, and windsprints. Keep the rest periods short and focus on your form and intensity levels. Eat a clean diet based around quality proteins, good carbs, and healthy fats.

I promise you'll get at least 90% of the benefits of the Asylum workout, P90X, Brazil Butt Lift, Zumba, or any other "hot" exercise program on the market. And you won't have to wait (or spend any money) at all!

6/2011 Update: It's been released! Click here to try Insanity Asylum for yourself... just be sure to leave your own helpful review below please...   ;)

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Do you have a review, question, or comment about Insanity Asylum? Please leave your feedback below!