Don't Lose Your Motivation!

In early January, the gym is jammed with all of us newbies who’ve made New Year’s resolutions to get back in shape after the cookie- and eggnog-laden holiday season. But by late February, that same gym is half-empty because far too many of us have become fitness dropouts—again. To keep our momentum going this time around, we decided to pick the brain of Tom Van Pelt, the general manager of IXL Health and Fitness, which has two health club locations in upstate New York. With 25 years of fitness industry experience under his belt, Van Pelt had plenty to say on the topic.

Fit Tip 1: Don’t come out of the gate like a sprinter.

“I’d rather see you here twice a week for the rest of your life than five times a week for two months,” Van Pelt said. “Pace yourself!” He added that working out “does take time and effort, and it isn’t easy.” In the beginning, you may feel tired, so take it slow to avoid burning out.

Fit Tip 2: Set realistic goals.

Goals are wonderful motivational tools, but don’t just aim for something huge and extremely hard to achieve (say, running a marathon if you can’t currently jog more than half a mile). By all means, dream big. But also build in some smaller interim goals like saying you’ll get on the treadmill twice a week, or that you’ll run in an upcoming 5K. Then keep reassessing where you’re at and where you want to be as you progress. “Otherwise, frustration and disappointment can set in,” Van Pelt said.

Fit Tip 3: Spice it up.

You know that old saying, “Variety is the spice of life,” right? Actually, Jack LaLanne made that up (well, maybe he didn’t). If you do the same exact workout every time you exercise, before long you’ll be bored. Combat fitness fatigue by joining a gym that offers a range of classes at times convenient to you or come up with other ways to mix things up on your own.

Fit Tip 4: There’s power in numbers.

Does your gym offer group training in which a pro will work with a small group of people for a set period of time (maybe six to eight weeks)? It’s a way to get feedback and support from a trainer at a lower cost than with one-on-one sessions. Plus, Van Pelt adds, there’s the added benefit of bonding with other members whom you may become gym buddies with.

Fit Tip 5: Revel in the knowledge that you’re changing your life.

“Years ago in the industry, it was all about ‘work out, live longer,’” Van Pelt said. “Medicine will keep you alive, but working out is going to help you live better.” If you remember that you’re doing something wonderful for your body and your mind, that you’ll look and feel better, that even getting active a few times a week will make you feel more energetic, engaged, happier and even improve your concentration and sleep, it might help you lace up your sneakers on those cold, wet, rainy mornings when you’d rather roll over and go back to bed.

And if you miss a workout or two, don’t beat yourself up, just take the long view and get back to the gym.


Source: RetailMeNot.com

How to Make Potato Pancakes - Classic Potato Pancakes Recipe

Tip: Use Coconut Oil and substitute white potatoes with sweet potatoes. It's the healthier choice! =)


Source: foodwishes.com

The Truth About Belly Fat

Belly fat – we all want less of it. But did you know that it may even be a problem for thin people, though they don't know it? And that some of it hides deep inside, around your inner organs, where it may pose a silent health threat if there's too much of it -- no matter what size you wear?

It's true: There's more to belly fat than your size.

Where did it come from? What's it doing to you? And what can you do about it?

Before you go any further, this is not about fat phobia. Your body needs some fat. And it's not about judging yourself or anyone else.

Instead, it's about geography -- where your fat is located -- even if you can't see it.


Location, Location, Location

Not all fat is the same. “It behaves differently in different places,” says Carol Shively, PhD, a pathology professor at Wake Forest School of Medicine. And its behavior is the key to what your fat is doing to you.

People store most of their fat in two ways:

Just under the skin in the thighs, hips, buttocks, and abdomen. That's subcutaneous (under the skin) fat.
Deeper inside, around the vital organs (heart, lungs, digestive tract, liver, etc.) in the chest, abdomen, and pelvis. That's called "visceral" fat.

Subcutaneous fat is the fat we can see, and visceral fat is the fat we can’t.

Though many people are self-conscious about the fat they can see, research shows that hidden fat -- in people of any size -- may pose the bigger threat.
Like Another Organ

Fat doesn't just sit idle. It acts like an organ that secretes substances, says Kristen Hairston, MD, who is assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

While visceral fat provides necessary cushioning around organs, Hairston says, it secretes "lots of nasty substances” that can be absorbed by the neighboring organs.

For instance, visceral fat cells release inflammatory compounds that can lead to insulin resistance and some cancers. Excess visceral fat is linked to greater risk of high blood pressure, type 2 diabetes, heart disease, dementia, and cancers of the breast, colon, and endometrium.


How Did I Get It?

Everyone has visceral fat -- no matter what you weigh or what size you are. As you gain weight, you gain subcutaneous and visceral fat.

Where your body stores fat depends on your genes, lifestyle factors (such as stress and whether you get enough sleep), age, and sex.

Men under 40 tend to have a higher proportion of visceral fat to subcutaneous fat than women. Women store more visceral fat after menopause.

“Everyone is going to have fat in both places, but it’s a concern for your health if it’s gone over a certain threshold,” Hairston tells WebMD.

In an obese person, the body can run out of safe places to store fat and begin storing it in and around the organs, such as the heart and the liver.

“Fatty liver disease was, until recently, very rare in nonalcoholics. But with obesity increasing, you have people whose fat depots are so full that the fat is deposited into the organs,” Shively says. “Now there is much interest in fat being deposited around the heart, as well.”
How Much Is Too Much?

CT scan or MRI is the most precise way to see where fat is stored. But there are simple – and free -- calculations that can show how you might be storing your fat.

Most experts agree that, no matter what your weight, a waist circumference over 35 inches for a woman and over 40 for a man indicates that you may have unsafe levels of visceral fat.


Source: Sonya Collins

Increase Your Daily Intake of Fruits and Vegetables with a Home Juicer Machine

A home juicer machine provides users with a simple way to quickly and deliciously get all the fruits and vegetables they need each day. These machines are capable of juicing almost anything imaginable, from the expected candidates like apples and oranges, to surprising options like carrots and turnips. Not matter what you choose to juice, you will be retaining all the nutrients that make them good for you, without adding any calories or additives.

There are a few different models of juicers currently on the market, each with its own set of pros and cons. If you are looking for versatility and speed, it is always a good idea to stick with mechanized juicers. This way, the juicer will do all the work. The only thing you will have to do is feed your chosen foods into it. Each machine is capable of juicing a different set of fruits or vegetables. Some of the least expensive options are those that are only capable of producing juice from one thing, such as carrots. However, a more upmarket model of a kitchen home juicer machine may be capable of juicing just about anything you keep in the pantry.

To save even more time, and get even more nutrients our of your fruit of choice, find a juicer that does not require any preparation before the fruit may be fed into it. Some of the juicers require no peeling or coring in order to create the perfect glass of juice. Instead, the machine will handle all this work for you. Though this function can add to the total cost of the machine, it is well worth the additional investment for the time that will be saved.

Adding a home juicer machine to your kitchen appliance collection is a great way to ensure that you are getting the vitamins you need without the hassle.


Source: healthfitnessexperts.com

Processed Foods Vs Whole Foods

Source: PsycheTruth

Sitting on the Time Bomb - Part 2

Many Canadians are poorly informed about diet-related diseases. This information is vital to one's health and well being. It is important to be informed about the hidden dangers in your North American consumption habits. Many holistic nutritionists agree that there are many errors contained within the Canadian Food Guide. And in a few cases, the stated information on the said guide is in fact opposite to the reality! The choice is ours. We can choose to make changes for our greater good, or ignore the impacts of our food choices on our bodies. Choose wisely!



Source: Amazing Discoveries

Your Health Your Choice - Part 1

The majority of the population today is serious lacking the pertinent information needed to make healthy lifestyle changes. When it comes to diet and dieting, many of us are misled by "experts" and we are often duped into thinking that we are eating "healthy". What is healthy eating? The following series will tackle this very issue. You may be pleasantly surprised, doubtful or perhaps even shocked by what is revealed. Make sure to take notes!

Enjoy!