Most common excuse for not exercising?
Everyone everywhere no matter the age group has struggled with making time for a short workout at least at some point in there life. What do you think the most common response to that question is? Survey says: “No time.” But examine that excuse at close range and you’ll see it’s usually about something deeper, says Lavinia Rodriguez, PhD, clinical psychologist and author of Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management (iUniverse, 2008). “Typically, it’s lack of motivation, lack of enjoyment, negative associations, fear or maybe low self-esteem,” she says.
Busy as we may be, we have less trouble finding time for television, social networking or even dull household tasks, Rodriguez observes, because there simply aren’t the same steep psychological barriers to those activities.
“Most people are in denial about their health,” says fitness-industry icon Richard Simmons. “We all have reasons for not exercising, but it all comes down to time management and fear. Fear you’ll get hurt. Fear of embarrassment. Fear of failure.”
But what we’d be better off being afraid of, he says, is what will happen if we don’t exercise. How will a sedentary lifestyle be affecting you next year? In five or 10 years? Even exercising in short bursts of 1 hour 3 days per week, or 30 minutes a day greatly decrease the chances of major illnesses, and secondarily even shorter bursts of 10 minutes a few times per day do show benefits also. Even a bike ride or long walk, or shoveling snow is good for your brain heart, lungs circulation, detoxification while still burning extra calories. every little bit helps and it adds up to great benefits! So enjoy life and ditch the remote control - invite friends out for a walk, tobogganing, or try taking a dance class package of any type such as Suzon Ann's Belly Dancing classes or co-ed Latin dancing- You can meet new people and learn an attractive skill while burning calories and increase feeling good. For proper exercise and motivational training or questions, contact Zen Yahweh Fitness 250-263-2156
So, here’s the deal on avocados: They truly are one of the top superfoods to add to your diet. In fact, I know of few other foods that are so jam-packed with essential nutrients — especially when you consider how great avocados taste! In terms of calories, one medium-size avocado has around 215 total calories. But, don’t let that scare you. Because of the healthy fat, fiber and phytochemical content, this super nutrient-dense food should only help you lose weight.
Although the “official” avocado serving size is about one-fifth of a whole fruit (30 grams), according to certain studies the average consumption is about one-half an avocado at one time (68 grams). According to the USDA, this serving size provides the following nutritional value:
• 113 calories
• 4.6 g dietary fiber
• 10 grams fat
• 6 grams carbohydrates
• only 0.2 gram total sugar
• 14 milligrams vitamin K (19 percent DV)
• 60 milligrams folate (15 percent DV)
• 6 milligrams vitamin C (12 percent DV)
• 343 milligrams potassium (10 percent DV)
• 2 milligrams pantothenic acid (10 percent DV)
• 0.4 milligram vitamin B6 (9 percent DV)
• 1.3 milligrams vitamin E (7 percent DV)
• 19.5 milligrams magnesium (6 percent DV)
Avocados have many health benefits. They are packed with nutrients and are therefore considered as one of the best foods you can eat. Avocados are most beneficial when eaten raw. Many of the most well-researched and important health benefits of avocados are as follows:
It is believed that avocados are soothing for the intestine and therefore aid in digestion. They contain soluble and insoluble fibers that help to keep digestive system running smoothly. These two types of fiber are very important for digestion, because they bulk up stools and help to ensure the smooth passage of food through the intestinal tract. Furthermore, they stimulate gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way. Finally, they reduce the symptoms from conditions like constipation and diarrhea. All in all, the huge amount of fiber found in avocados (40% of daily requirement per serving) makes this a very important food for optimizing your digestive health.
Consumption of avocados also helps in preventing bad breath, which is primarily caused due to indigestion or an upset stomach. Halitosis can be eliminated by improving digestive health, and the antibacterial and antioxidant flavonoids found in avocados also kill the bacteria in your mouth that can result in bad breath as well. Avocados have also been connected with preventing oral cancers!
Skin and Hair Care:
Avocados are packed with nutrients that are beneficial for maintaining healthy skin. It enriches skin that is dry, chapped or damaged. They are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow. It is also used for nourishing dry and damaged hair. Many people use avocados to prepare skin and hair masks. Above all, avocado oil helps in treating plaque psoriasis. Beta-carotene and lycopene are two of the organic compounds found in large quantities within avocados. Both of these have been connected to improving the health and tone of your skin and eliminating signs of premature aging.
Avocados are very good at reducing liver damage. It has certain organic compounds that help in improving liver health. Liver damage is normally caused due to Hepatitis C. Findings of a recent research study suggest that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions.
Avocados help to keep your eyes healthy. They contain carotenoids such as lutein and zeaxanthin, which help to protect your eyes against cataracts, eye diseases related to age, and macular degeneration. Those conditions are often caused by free radicals that accumulate in the tissues of the eyes. The antioxidant activity of those special carotenoids neutralize the effects of those dangerous free radicals.
The health benefits of avocados include a healthier heart. Beta-sitosterol, which is found in avocados, helps to maintain healthy cholesterol levels. Research studies suggest that the intake of avocado may enhance antiatherogenic properties of HDL cholesterol, which helps in protecting your heart from atherosclerosis, also known as arteriosclerotic vascular disease. The significant levels of potassium also make avocados a powerful fruit in the fight against hypertension. Potassium is a vasodilator, which relaxes the tension of blood vessels and arteries, thereby reducing the chances of clotting, heart attacks, and strokes.
Kidney Health: Your diet plays a very important role in maintaining the balance of minerals and fluids in those who suffer from chronic kidney disorders. Potassium is one of the minerals that helps in maintaining a normal heart rate. Avocados are a good source of potassium and their inclusion in your diet may provide other benefits as well. It is important to make sure that potassium levels are not too high as that can also be dangerous for the heart. Potassium is a key aspect of maintaining fluid balance through chemical channels for cells and organs. This balance of fluid is also vital for the functioning of the kidney, which handles the movement of fluid and toxins through the body.
Vitamin K Deficiency:
A vitamin K deficiency is not very common, but is frequently seen in neonatal care. It may lead to a bleeding disorder known as vitamin K deficiency-related bleeding (VKDB). This occurs mostly due to an insufficient intake of vitamin K during pregnancy. Inclusion of avocado in the diet of a pregnant woman may help in lowering risk of VKDB in the newborn child, since avocados are one of the rare fruits that have a very high amount of vitamin K (almost 40% of the daily requirement in a single serving!)
During pregnancy, morning sickness is very common. Avocados help to overcome nausea and queasiness during pregnancy since it contains vitamin B6, which is commonly connected to reducing nausea and vomiting.
The anti-inflammatory properties of avocados are perhaps its most valuable attribute, and between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles. Arthritis affects tens of millions of people around the world, and by consuming a proper amount of avocados, studies have frequently shown the symptoms and associated pain of arthritis can be efficiently reduced!
Health benefits of avocados include a lower risk of cancers, including breast cancer and prostate cancer. Avocado contains carotenoids and monounsaturated fat, which both contribute to the significant reduction of cancer. Avocado also contains Glutathione, an antioxidant that protects the cells from cancer and the dangerous effects of free radicals. The list of antioxidant and anti-inflammatory compounds in avocados is impressive, and it is almost difficult to determine which one has the largest impact. Studies have been widely done on oral, skin, and prostate cancers, and the results show that instead of metastasizing, the organic compounds in avocados cause cancerous cells to undergo apoptosis (automatic cell death). Research is ongoing in terms of avocado and cancer.
Avocado contains both vitamin C and E, which help to enhance antioxidant properties of the human body. Vitamin C recycles vitamin E and helps to reduce the oxidation of LDL cholesterol. Avocado also contains antioxidants like epicatechin, violaxanthin, neochrome, and about a dozen others. Antioxidants neutralize the effects of free radicals, which are the dangerous byproducts of cellular metabolism. They are responsible for dozens of serious conditions in the body, including cancer, cardiovascular disease, vision problems, premature aging, cognitive disorders, and many more.
Avocados contain many vitamins and minerals that help in maintaining healthy skin. Carotenoids found in avocados are associated with reducing UV-induced inflammation of the skin due to exposure to sun. Oil made from avocado helps in protecting the skin against sunburn damage. The high levels of beta-carotene in avocados can be enzymatically split into provitamin A, which has long been connected to protecting the skin from a variety of conditions and the damaging effects of the sun.
Regular exercise, along with a healthy diet, is very important in weight management. Avocados are fruits that provide nutritional value to the body and support weight control. Findings of a recent study suggest a number of beneficial effects of avocado on weight management.
Consuming avocados is also associated with healthy aging. It contains compounds such as xanthophyll, which have antioxidant properties. Research studies suggest that an intake of xanthophyll may decrease signs of the aging process on various parts of your body.
Avocados contain carotenoids such as zeaxanthin and lutein, which are associated with a reduced risk of cartilage defects (symptom of osteoarthritis). Intake of foods such as avocado and soy may help in reducing the risk of osteoarthritis. Furthermore, the levels of essential minerals in avocados are significant, including zinc, phosphorous, copper, and trace amounts of calcium and selenium. All of these are connected to lowered risks of osteoporosis and improvements in bone mineral density.
Avocados are best eaten along with other fruits and vegetables. This is due to the fact that nutrients present in fruits and vegetables get enhanced when eaten along with avocados. The absorption of carotenoid antioxidant molecules, which helps to protect the body against free radical damage, increases three to five times when a salad is eaten along with avocado. Therefore, adding sliced avocado to mixed salad is a good way to make a healthy meal even better. This makes avocado a great element as an appetizer since it prepares the digestive tract to function at its highest level during the meal to come!
Blood Glucose Levels:
Apart from the fruit, the leaf extracts of avocados also provide health benefits. A study conducted on non-diabetic and diabetic rats suggest that the leaf extracts may help in lowering blood glucose levels. For diabetic patients, the metabolism of starch-based foods into simple sugars like glucose can cause the spikes and plunges that are so dangerous for diabetics. Fiber helps to slow the breakdown of food into usable sugars, so it is absorbed by the body in a more balanced way. Furthermore, the majority of carbohydrates in avocados are made up of 7-carbon sugars, a relatively rare form of sugar that actually inhibit the enzyme
. This helps avocados control the way that glucose is metabolized by the body, thereby protecting the overall health of diabetic patients.
Useful for Athletes:
Athletes require a lot of energy and must maintain optimal nutrition to fuel their body. Avocado provides vital nutrients to athletes to maintain required energy levels and good health. Moreover, they contain phytochemicals that are a natural fuel source for your body.
Avocado – Health Concerns
Avocados may cause migraines in some people who are sensitive to them, a common type of headache. Symptoms such as nausea, vomiting and sensitivity to light are generally the symptoms of a migraine. Care must be taken and consumption of avocado should be avoided if these symptoms are experienced.
Avocado – How to Select and Store
Avocados are readily available in stores all over the world. Fresh, ripe avocados with no dark spots should be chosen. Do not refrigerate avocados unless they are ripe. If a portion of the fruit has been used then the remainder may be stored in the refrigerator for future use. Unripe avocados can be stored at room temperature.
The difference between and unripe Avocado & a ripe one:
Bouldering is a great way to build upper body strength and stimulate the brain to help prevent Alzheimer's.
Is cholesterol actually good for you?
These 2 charts will help you you understand your blood test results:
17 Ways You Can Literally Lose Weight In Your Sleep
The scientists speculated that the best way to cut down on calorie intake might be simply to get more sleep, so they asked people who ate over the course of 14 hours each day to cut their grazing times to no more than 11 hours a day and to sleep more of the time. After 16 weeks, subjects lost an average of 3.5 percent of their excess body weight—just by going to bed earlier. That means that just a few simple tweaks to your p.m. routine can mean serious weight loss success. So open your eyes: Here are 17 science-backed suggestions to lose while you snooze.
1. Add High Fibre Whole Grans to Your Lunch
You know to avoid big meals, coffee, colas, and alcohol before bed, but did you know that it’s best to eat your complex carbohydrates at lunchtime, not with dinner? “Serotonin converts to melatonin in your stage 3 REM sleep, and serotonin is sourced from whole-grain complex carbohydrates. So you don’t need to have carbs before bed to sleep, just have them at some point through the day.
Also, to meet your daily fiber goal, “about 20 grams of insoluble fiber is important to enable you to sleep, so aim to eat that daily, and you’ll ensure you can convert enough serotonin to sleep well.” That’s about two pieces of whole grain sprouted bread (we like Ezekiel Bread)—avocado toast beckons!—or a cup of brown rice.
2. Lift weights!
To keep your metabolism chugging in high gear, you need strength training. The more muscle you have the more fat you burn all day long and even more in your sleep. If you work your major muscle groups twice a week, you can expect to replace 5 to 10 years' worth of muscle loss in just a few months. Lifting weights can literally reverse the aging process, so you look and feel years, maybe even decades, younger.
Lifting weights increases your calorie-burn in other ways, too. In one study, 15 sedentary people in their 60s and 70s who strength trained 3 days a week for 6 months increased their daily calorie-burn by more than 230 calories. Almost one-third of the increase was from a boost in their metabolism due to the muscle they gained.
The remaining calories were burned as a result of their workouts, their increased daily activity, and something called "afterburn," which is an added attraction of strength training exercise. Depending on how hard you work out, explains study author Gary R. Hunter, PhD, of the University of Alabama at Birmingham, your metabolism can stay elevated for up to 48 hours after you've finished lifting. "As a bonus, strength training builds bone," says Farrell. "Though we tend to think of bones as 'dead,' they are very alive and highly active. Strong bones use more nutrients, and ultimately, they burn more calories than weak bones do.” An added benefit is that weight training also helps prevent osteoporosis.
But Don't workout too late - Regular workouts have been found to help ease sleepless nights, but hitting the gym too late can mess with your body clock. Exercising close to bedtime—within about two hours—can energize your body so much that it may not be able to wind down when it’s time to call it a night. If you’re not a morning person, try to exercise right after work or midday if your schedule allows. That way, you can head home, eat dinner and relax knowing you’ll be able to fall fast asleep when the time comes. If you’re stuck at the office really late, you’re better off skipping your workout for the night and hitting the hay early. If your body gets the rest it needs you’re more likely to stay on track with your healthy eating and workouts in the days that follow.
3. Stay away from the scale
When you first start lifting weights, the best way to measure progress is by how your clothes fit notby pounds of weight loss, says Louis J. Aronne, MD, associate professor of medicine at Weill Medical College of Cornell University in New York City. Muscle is heavier than fat. So, when you begin, the scale may not budge, or it may even go up a few pounds. Don't panic! Muscle takes up less space than fat, making you look smaller. The first changes you'll probably see will be in your waistline and clothing sizes. The scale will catch up.
4. Kick your cardio into high gear
Your metabolism may stay revved up to five times longer after a vigorous aerobic workout than after an easy one.
5. Spicy food
A few small studies from Japan have shown that eating a fiery red pepper-spiced meal may boost metabolism up to 30%. One downside: They used a lot of red pepper—between 5 and 6 teaspoons per meal.
6. Sip green tea
In a study from Switzerland, 6 out of 10 men who took a green tea supplement (the equivalent of 1 cup of green tea) three times a day with their meals, burned about 80 more calories during the following 24 hours than those who took a caffeine pill or a dummy pill. The researchers believe that flavonoids in the tea were responsible for the metabolism boost.
7. Eat your Sleep Switch at Supper
Don’t count sheep, eat lamb! One serving of New Zealand or Domestic North American Lamb contains 398mg - 415mg respectively. Or, have a serving of turkey. Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. A recent study among insomniacs found that just 1/4 gram—about what you’ll find in a skinless chicken drumstick or three ounces of lean turkey meat—was enough to increase hours of deep sleep significantly. And that can translate into easy weight loss.
Any tryptophan-containing food, which includes nuts, chicken, fish, lentils, and eggs, can help usher in sleepiness. If you're the type who can't sleep on an empty stomach, a healthy source of fat like avocado or nut butter can help stave off hunger, slow the absorption of carbohydrates, while providing restorative properties. For example avocado promotes collagen production and has anti-aging properties.
8. Try the Gabriel Method
Your body’s hormonal environment is crucial to how your body uses the food you eat.
It’s the hormonal influence on fat storage that makes all the difference. If more people understood the role of hormones in fat, we’d finally be able to kill the myth that losing weight is a “simple” matter of calories in vs. calories out. If, your insulin levels are low enough when you go to bed, you’re going to burn fat—while you sleep! Always stop eating at least 1-3 hours before you go to sleep. For more info check out :
9. Have a Unsweetened Mint or Camomile Tea
Certain scents can make your mouth water, and others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Camomile has soothing and calming properties.
10. Give yourself a bedtime
You know you need to get enough sleep, but somehow a busy schedule—or a new TV season—always gets in the way of your beauty rest. Here’s motivation to hit the sack on time: By committing to a healthy number of snoozing hours per night (the Mayo Clinic recommends 7 to 8 hours), you burn more calories throughout the day—even when you’re inactive. An American Journal of Clinical Nutrition study found that well-rested people’s resting energy expenditure was 5 percent higher than that of their tired peers. They also burned 20 percent more calories after eating than sleep skimpers. Related research found that lack of sleep makes fat cells less sensitive to insulin, a metabolic change linked with obesity.
11. Shut off all screens
1-2 hours before you get ready for bed, shut down all bedroom electronics. Manchester University researchers found that short-wavelength blue light, which is emitted tablets and smartphones, disrupts the body’s production of melatonin and, as a result, could disrupt metabolism. Set yourself a cut-off for before-bed television time, too. Singapore researchers linked long television screen time with higher levels of triglycerides (associated with metabolic syndrome and diabetes) and lower adiponectin (a protein involved in regulating glucose levels and fatty acid breakdown).
Did you know lean people watch less TV? A recent analysis of studies found that for every two hours spent watching TV, the risk of developing diabetes, developing heart disease, Alzheimers, and early death increased by 20, 15 and 13 percent, respectively. Scientists are still figuring out exactly why sitting is so detrimental to health, but one obvious and partial explanation is that the less we move, the less fuel we require; the surplus blood sugar floods the bloodstream and contributes to diabetes and other weight-related risks, and sitting for extended periods decreases lymphatic and blood flow which makes it harder for the body to expel toxins and stress hormones like cortisol which promotes fat gain.
Research suggests that the more electronics we bring into the bedroom, the fatter we get—especially among children. A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices.
TIP : Instead try reading a book or magazine article, or print off this one and read it as you unwind before lights out! Or listening to smooth relaxing music.
12. Turn down the Thermostat
Sleeping in cooler temperatures could help you burn more calories overnight. People who slept in rooms cooled to 66 degrees burned more than 7 percent more calories while they dozed than sleepers in warmer rooms, reported a study in the journal Diabetes. A likely reason: Their bodies worked harder to raise core temperature to a stable 98.6 degrees, which torches calories. While 7 percent doesn’t sound like much, it could help you burn an extra 100 calories over 24 sleeping hours. When you’re watching the scale like a hawk, every bit helps.
A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)
13. Get Blackout Shades
Light-blocking curtains make a huge difference when it comes to falling asleep. Outside light makes it harder for your mind to shut down, even if you think you’re immune to such instinctive signals. Melatonin, the hormone involved in putting your body to sleep, is compromised when light is present. Darken your room so that going to bed, even early, feels natural.
14. Take a Hot Shower
If you normally bathe in the A.M., listen up. “A hot shower is great for ensuring a good night’s sleep because it can help relieve tension and relax sore muscles. Additionally, it can increase the level of oxytocin—a "love" hormone released by your brain—which can be very soothing,” says Falamas. The heat from the shower also gives your body temperature a lift, resulting in a quick drop in temp when you get out and towel off, a dip that helps relax your entire system. A hot bath will also have the same effect. Plus, it will free up more time in the morning for you to eat a healthy breakfast which is crucial to loosing extra fat weight and boosting your energy and effectiveness throughout the day.
15. Try Any Type of Yoga
Striking some poses before bed can have a powerful influence on sleep quality because of yoga’s focus on breathing and meditation. Yoga offers a variety of benefits, from increased flexibility and strength to a calmer mind.
16. Make More Love
Wanna sleep better and lose more weight? Have more sex. A new study published in the Journal of Sexual Medicine shows that for every extra hour of sleep women got, their sexual desire increased accordingly. And a separate study showed that the more sex you get, the better you sleep, and the more weight you lose. Ever wonder how many calories you burn during sex? Thanks to new research from the University of Montreal—and 21 couples we now know more about than our best friends—we have the answer. Men burn 100 calories in the average sheets session, while women expend 69. The typical romp lasts 25 minutes from the start of foreplay to the end of the deed, but that’s just an average—the times varied widely in the study, and ranged between 10 and 57 minutes. The longer the session, the more calories burned. At this point you’re probably thinking, “How the heck did they find this out?” And it's true that previous studies on the topic generally required sex in a lab with electrodes, cables, cuffs, and a mask worn over the mouth—which, as you can imagine, limited pleasure for all but the most sexually adventurous subjects. But new technology allows the same information to be calculated from an unassuming armband that can be worn at home, leading to more realistic data.
In other studies, Check out the calorie-burning profile of each romantic activity below (based on the body weight of a 150-lb woman) along with tips from experts on ramping things up to maximize the amount of calories burned.
KISSING: 68 CALORIES PER HOUR
Not only is smooching a great way to show affection and improve your bond as a couple, it can also help you burn fat. "If the kissing is vigorous and involves some petting, it could be even closer to 90 calories burned in an hour," says Jaiya Kinzbach, a Los Angeles–based sexologist and the author of Red Hot Touch. Try her technique for turning kissing into an honest-to-goodness workout session: "Kiss in unusual positions," she recommends. "Have the guy on his back and do 'plank pose' or a push-up on top of him, coming down to kiss him and then pushing back up. Push-ups burn 171 calories in 30 minutes.”
UNDRESSING: 8+ CALORIES TOTAL
You probably don't put much thought into undressing when you're getting intimate with your husband, but an Italian researcher looked into the matter and found that the mere act of taking one's clothes off burns about 8 to 10 calories. Even more fascinating, the researcher reportedly found that a man attempting to remove a bra with his mouth burns as many as 80 calories. While that may not be applicable to you, here's what is: By upping the energy you put into undressing, you can burn some extra calories. Don't just strip down in seconds, says Kinzbach; instead, "draw it out and make it part of your foreplay, while getting a great a workout going." Or undress to tease him, adds Gilda Carle, PhD, a psychotherapist and relationship expert. "Find your favorite silk scarf, and do a seductive dance with it," she says.
MASSAGING: 80+ CALORIES PER HOUR
Who doesn't like a good rubdown from their partner? But if you're the giver, you get an additional benefit other than making your guy happy: burned calories. As it turns out, giving a good massage can get your heart rate up and kick your body into calorie-burning mode. But the way to ramp things up even more isn't to speed things up. Instead, consider going slower, recommends Kinzbach. "This may seem counterintuitive to burning calories," she says, "but going slower and deeper is not only more sensual, it works different muscles. I also recommend getting a massage table—it's better on your body, and standing to give a massage burns more calories."
HAVING SEX: 144+ CALORIES PER HALF-HOUR
You knew sex was a workout, but who knew that a half-hour romp in the hay with your guy could burn off the chocolate you nibbled on after dinner? The key for high-calorie-burning sex is making it hot and making it last, say experts. You can also add a little moaning and sighing, says Kinzbach, which can help you burn an extra 18 to 30 calories. And try a position change for a better workout. "If you are on top, try moving your hips like a belly dancer; this feels great and will give you a workout," she adds. "Also try a position where you squat on top of him and then bounce up and down. This is a great workout for your thighs and butt, and it can burn up to 207 calories in 30 minutes." Perhaps the best way to maximize calorie-burning during sex is to make sure you orgasm. Experts estimate that women who orgasm during sex burn more calories during lovemaking than those who don’t.
GIVING ORAL SEX: 100 CALORIES PER HALF-HOUR
Here's a stat you don't hear every day: Being on the giving end of oral sex may be just as effective as a quick stint on the elliptical machine. But if you want to take your calorie-burning to the next level, Kinzbach recommends this calorie-blasting technique: push-ups (yes, in the act!). "Also you can do a little yoga, suggests Kinzbach. "Try plank position into downward facing dog, and back into plank where you can lower down and do some oral stimulation." Tack on 71 extra calories blasted when you do push-ups, and 35 additional calories by mixing in some yoga.
USING YOUR HANDS: 100 CALORIES PER HOUR
Of course, the old-fashioned hand job is a calorie burner, but you can zap an additional 50 calories per half-hour by taking things up a notch. "Get lots of stuff going at once," suggests Kinzbach. "Try really slow sensual strokes, and position yourself so that you can use your body as well." Rocking your body against his and varying the pressure and frequency can help, too, she adds.
ROMANTIC DANCING: 103 CALORIES PER HALF-HOUR
A little dirty dancing—even with your clothes on—can be a workout for you and your husband. Couples who take dance lessons (and practice in the privacy of their homes) can attest to this. Bonus: "It has been shown in scientific studies that right after an aerobic exercise, women become aroused and lubricated more easily," says Barbara Bartlik, MD, a New York–based psychiatrist and sex therapist. Slow dancing is fine, but you have to rev things up—and add in a few surprises—to get a real workout. "Add kissing, nibbling the neck and touch," suggests Kinzbach. And increase the pace, too!
MAKING OUT: 238 CALORIES PER HALF-HOUR
A sizzling clothes-on make-out session with the man you love may be the most intense caloric blaster yet. Why? Anticipation, says Dr. Carle, can get your heart rate going. "It gives way to heavy breathing, which gives way to a great calorie burn," she explains. But you can still maximize the workout by making it hotter and sweatier! "The hotter the room—think Bikram (a.k.a. "hot") yoga—and the sweatier the make-out session, the more calories you burn," adds Kinzbach. Also, try rolling around on the bed or changing your scenery. "Make it playful and erotic and you have a great combination for a pleasurable workout.”
17. Better Pillow & Bed = Better Sleep = More Calorie Burn
When it comes to a better night’s sleep, some gadgets are total ripoffs (like those as-seen-on-TV anti-snoring contraptions), but investing in the right pillow is key. Buying quality supportive mattress set for your body weight and type plus an orthopedic pillow or a decent gusted pillow that is the right firmness & thickness for your sleeping type keeps your neck & spine more properly aligned. You’ll not only sleep deeper longer, you’ll also wake up in the morning with no neck & body pain which will free you up to have easier and more productive workouts and burn more calories during the day. Plus, it will make you feel more alert throughout your day which will make you more productive at your career and avoid accidents with better reaction time too!
3rd Hand Smoke has harmful affects on Children & Adults
The Canadian federal government is finally proposing to raise the legal age for buying cigarettes to 21 and ban smoking on college campuses or inside condo and apartment buildings Canada wide as part of a new drive to dramatically curb smoking rates which has millions of Canadians happy to live in a healthier country and further phase out the toxic addiction of smoking which harms everyone including those who don't smoke - but are exposed to smokers. These numbers are not only from numerous online and social media polls, but also supported by Statistics Canada numbers showing that over 81% of Canadian residents who do not, or no longer, smoke from across the country that support various different political parties throughout every province. Now, many provincial governments and municipalities that are taking the current ban on smoking within 3-20 meters of front doors of buildings and air intakes a step better and are already taking the first healthy steps toward banning smoking anywhere in public parks also, such as the city of Kamloops, BC. Though the city of Kamloops has not implemented fines for contraventions yet, like some other cities, it is a positive step in the right direction to protect it's citizens including current and future residents that are able to vote for them in upcoming elections who support a smoke-free country.
The ideas are floated for discussion in a Health Canada paper that says the government wants to see smoking reduced to less than five per cent of the population by 2035 — a reduction of about two million people.
The current rate, based on a 2015 survey, is pegged at 13 per cent.
The consultation document also gives a cautious nod to the potential of vaping and new “heat-not-burn” cigarettes to reduce the harm of smoking, despite many public- health groups opposing the technologies.
The paper is being quietly distributed by the department as it develops a new national tobacco-control strategy.
“The government ... is committed to charting a new course in tobacco control that seeks to radically reduce the unacceptable burden inflicted on our society by tobacco use,” says the document.
One leading anti-smoking advocate says he is “delighted” to see Health Canada setting an aggressive target for reducing smoking, but disappointed it seems to have few concrete policy options in mind.
“I would have liked to see that (five per-cent goal) backed up with some indication that the government actually had a plan to achieve it, and was willing to be held ac‐ countable for achieving milestones along the way,” said Neil Collishaw, research director of Physicians for a Smoke-Free Canada. “We’ve had consultation on consultation on consultation and we still don’t have a renewed strategy.”
FEDERAL GOVERNMENT’S PLAN CALLS FOR NO TOBACCO SALES TO UNDER-21s
He advocates more substantive policies, like regulations that prod the industry to move away from conventional cigarettes and policies to combat discount pricing of some cigarette brands, a trend he says is blunting the anti-smoking effects of high tobacco taxes.
-Physicians For a Smoke Free canada - http://www.smoke-free.ca/eng_home/news_press.htm
-The Montreal Gazette online news
Mental Health Benefits of Exercise
Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health and lengthen your life and earning potential capability. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Evidence is clear for the benefits of exercise, yet psychologists don’t often use exercise as part of their treatment arsenal. Here’s more research on why they should.
When Jennifer Carter, PhD of the American Psychological Association, counsels patients, she often suggests they walk as they talk. "I work on a beautiful wooded campus," says the counseling and sport psychologist at the Center for Balanced Living in Ohio. Strolling through a therapy session often helps patients relax and open up, she finds. But that's not the only benefit. As immediate past president of APA's Div. 47 (Exercise and Sport Psychology), she's well aware of the mental health benefits of moving your muscles. "I often recommend exercise for my psychotherapy clients, particularly for those who are anxious or depressed," she says. Unfortunately, graduate training programs rarely teach students how to help patients modify their exercise behavior, Carter says, and many psychologists aren't taking the reins on their own. "I think clinical and counseling psychologists could do a better job of incorporating exercise into treatment," she says.
"Exercise is something that psychologists have been very slow to attend to," agrees Michael Otto, PhD, a professor of psychology at Boston University. "People know that exercise helps physical outcomes. There is much less awareness of mental health outcomes — and much, much less ability to translate this awareness into exercise action."
Researchers are still working out the details of that action: how much exercise is needed, what mechanisms are behind the boost exercise brings, and why — despite all the benefits of physical activity — it's so hard to go for that morning jog. But as evidence piles up, the exercise-mental health connection is becoming impossible to ignore.
Natural Mood enhancement
If you've ever gone for a run after a stressful day, chances are you felt better afterward. "The link between exercise and mood is pretty strong," Otto says. "Usually within five minutes after moderate exercise you get a mood-enhancement effect."
But the effects of physical activity extend beyond the short-term. Research shows that exercise can also help alleviate long-term depression.
Some of the evidence for that comes from broad, population-based correlation studies. "There's good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program," says James Blumenthal, PhD, a clinical psychologist at Duke University.
Of all the questions that remain to be answered, perhaps the most perplexing is this: If exercise makes us feel so good, why is it so hard to do it? According to the Centers for Disease Control and Prevention, in 2008 (the most recent year for which data are available), some 25 percent of the U.S. population reported zero leisure-time physical activity, and the stats for in Canada are about 50% on average over most age groups according to Stats Canada.
Starting out too hard in a new exercise program may be one of the reasons people disdain physical activity. When people exercise above their respiratory threshold — that is, above the point when it gets hard to talk — they postpone exercise's immediate mood boost by about 30 minutes, Otto says. For novices, that delay could turn them off of the treadmill for good. Given that, he recommends that workout neophytes start slowly, with a moderate exercise plan.
Health benefits from regular exercise that should be emphasized and reinforced by every mental health professional to their patients include the following:
Mental health & physical health service providers can thus provide effective, evidence-based physical activity interventions for individuals suffering from serious mental illness as well as for those seeking overall general health and productivity as a proactive preventative health measure. Further studies should be done to understand the impact of combining such interventions with traditional mental health treatment including psychopharmacology when necessary and psychotherapy. Even for those with no chemical imbalance or mental illness, for those who are just going through something temporary like the adjustment period after a loss such as the loss of a loved one or processing a big change in life, the evidence is clear even moderate activity 3-4 days per week for 30-60 minutes such as a brisk walk, swimming laps, or a dance class can be very effective in providing benefit in multiple areas of health including mental health and productivity.
Data Sources: HelpGuide.org , the APA.org, statcan.gc.ca, and ncbi.nlm.nih.gov.
Fat Loss: Positive Change Part 1
Creating positive changes in your life is tough. It can be scary. Fear is a great obstacle to change and the hardest antagonist to our success is usually ourselves. To internally struggle with oneself and decide what we truly want is challenging for many people.
Sometimes we may be afraid of losing our relationships. Many people have relationships that are based on negative behaviors and unhealthy choice. Or is can be fear of the unknown, fear of failure, even fear of success, are common barriers to overcome to achieve success. Everyone at some point in life have been afraid that we’ll try and find that we don’t have what it takes — that we’ll discover limits to our abilities that will feel devastating, but success is attainable if you never give up - One step at a time - one opportunity at a time we can do it. If you don't have a skill go back to school or get proper training, and surround yourself with positive people that are on the same path to that goal or have attained it already to learn from them and encourage each other to face those challenges and to persevere until you win.
So how can you create positive changes in your life? Below are some insights that can help:
The main key is to develop consciousness about the current situation, if you’re in denial about the issue, you won’t be motivated to make any changes. One way to develop consciousness is to pay attention to feedback from people who care about you and have your best interests at heart. For instance, if loved ones are saying you have a problem with emotional eating or drugs or alcohol, consider their words. You may not be an expert on yourself at all times, on all topics, and if the person sharing a concern with you is someone that you trust and you know that they love & care for you, it may be time to do some self reflection and observation.
Another option is to keep a record of your habits even if it's a brief note log on a piece of paper next to your bed or on the fridge. Include the times, amounts, and circumstances under which you partake, and log the consequences which ensue. You will then be more conscious about the impact of those habits in your life.
Letting Go of Limiting Beliefs
Many people believe deep down that they are limited in ways they are not. This can prevent people from pursuing positive changes in the first place. For instance, a young woman who believed she wasn’t smart enough to earn a college degree because of her poor grades in high school. She realized that those low grades were actually more of “a reflection of a lack of effort and commitment than her capacity to learn.” Relinquishing that false belief helped her refocus on her education.
Identifying your personal limiting beliefs can be tricky. You have to think about how you think about yourself … If you experience a great deal of difficulty doing so, a brief course of therapy or workshop would help rather quickly.
Making Small Changes
Making small, meaningful changes right now can build to bigger changes in the future. For instance, if you at at the store park farther away from the front door or take the stairs instead of the elevator to burn extra calories, as every little bit adds up in the long run. If you are bored or not feeling happy and you have free time then don't choose to stare at the fridge or buy junk food, instead choose something positive and active to do like putting on music you like and dance anywhere you are, or go for a walk, bike ride, snow shoeing, or go for a gym workout - you don't need a membership if you can't afford it as most gyms offer a drop-in option that is under $15 and you can shower there to save on your hot water bill to get a bigger bang for your buck. Inviting a friend to do something like a hobby you enjoy or to try something new. Maybe take a class of any kind or small group personal training being offered in your city or town that you haven't tried before - open your mind to new possibilities that are healthy and productive.
Not Giving Up After Failure
"We feel like we have failed if change doesn’t happen right away,” said Hibbert, author of the memoir This is How We Grow. Or we stop working on the issue because we run into stubborn challenges. Change is all about continuing to overcome and learn from the roadblocks. The only failure, as they say, is in giving up.
Behaving As If
“Often behaving ‘as if’ you were in a more positive position [i.e., ‘faking it until you make it’] can create the neural pathways in your brain needed to make those very changes. Make your motivation the caboose, not the locomotive.
In other words: Become the change you envision. The motivation for more momentum will often follow.
Having Non-Biased Support
There is importance of having “non-biased sources of support and coaching.” This might come from therapists, religious leaders, licensed trainers, coaches, or even mentors that have lived through and succeeded in reaching the goal that your trying to reach. These individuals can provide important insights and shifts away from fear, conditioning, or lack of vision. As just mentioned regarding mentors, other keys to positive change includes seeing others who have overcome similar obstacles and gaining insight and making a decision, such as “my long-term health is worth making some uncomfortable changes in my life." People have to see that a better life awaits them beyond the relative comfort of their current problems.
Change is an inevitable constant in life. Sometimes it feels terrible, but it’s up to each of us to determine where and how it goes, but you can get there. Anybody is capable of change, and it is never too late for change.
Here is a video of just some famous people who kept trying after every failure until they succeeded - Check it out:
Zen Yahweh Fitness® will help you achieve your goals with accredited training and positive encouragement to help you stay focused as you continue to commit to your goals of an active life style, with balanced nutrition. Zen Yahweh Fitness will tailor an exercise program for your specific needs and encourage regular attendance to workouts, because consistency of regular training and alternating workout variants, accompanied by portion control and a balanced diet are key to your success!