An Indian wedding is an embodiment of the country’s rich culture and heritage. A lavish and extravagant Indian wedding is not complete without delicious food. When choosing the menu, both sides of the family must be involved. In fact, the best way is to discuss the menu several times beforehand due to the diversity of Indian cuisine.

Preparing Indian food is an art, and each dish is different but delicious. However, it is important to be clear about the wedding menu. Once chosen, it must not be changed or altered. Choosing an exclusive menu of few dishes can be tedious, but there are certain things to keep in mind that will help you.

Vegetarian or non-vegetarian

First and foremost is whether the menu should be vegetarian, non-vegetarian or a combination. Depending on this decision, look for a caterer that specializes in the type of menu you want. However, even if you serve non-vegetarian food, keep in mind that Indians do not eat beef. The cow is considered a sacred animal in India.

Budget

The budget should be decided immediately because it will make planning easier. When you budget, you know exactly how much to spend on food.

Number of invites

List all the guests. Also, allow for around 20-25 extra people more as Indian weddings are big events where more guests are always welcome. The amount of food will depend on the number of diners. And the number of dishes served and the budget are directly proportional to each other.

taste test

It is advisable to test each of the caterers to see their competition. You should try each and every dish you are considering. Also, keep in mind the statuses of your guests. For example, if it is a Punjabi marriage, you need to serve some Punjabi food.

Season

The season in which the wedding takes place plays an important role when deciding on the menu. If it’s winter, you have to choose things like halwa and other hot dishes. If it is summer, there must be plenty of liquid and food served cold. And if it’s monsoon season, make sure the food is served dry. Also, certain dishes are seasonal, so this needs to be taken into account when planning.

starters

Include entrees that are light and everyone’s liking. You can vary between two or three types of starters, depending on your budget. Choose entrees that are popular and well received rather than rare and exotic dishes. This will help put your guests at ease at first. If you want to serve exotic food, save it for the main course. Popular options to start include samosas, petis, chaat, khadvi, and spring rolls.

salads

For health conscious guests, offer some leafy greens and other healthy items in salad and dressing. Here, you don’t have to stick to the conventional style of cutting vegetables, and you can even add Italian and Russian salad if you feel like it.

race of hands

This is the real deal, and what your guests will remember most about your menu. It should include four or five types of vegetables, rice, breads, and two or three types of daals or chicken. Don’t forget the naan and chapati to serve alongside the main course. Store it according to the culture and region of the bride and groom. This should be the heaviest meal, leaving your guests satisfied.

Drinks

If you want to include liquor on your menu, make sure there is a separate counter for it, as some Indians are sensitive to its consumption. Serve mocktails, juices, sodas, and other beverages. Your guests will appreciate the options in their drinks, but all you really need are basic drinks like water, juice, and soda.

desserts

Desserts help to relax the taste buds after the spicy main course. You can have fun here and include traditional or western desserts or both. For most Indians, ice cream is a must.

At any wedding, the food should be fresh and well presented. Everything that attracts the eye is consumed more. Keep the menu simple but fancy. If you do experiment with exotic food, have a safe and familiar option, as not everyone is fond of trying new things.

Prepare the best smoothies for weight loss with superfoods that can increase the metabolic rate.

Discover innovative, effective, and beyond-simple smoothie recipes that are packed with protein and nutrients.

The shakes and shakes below tip the scales at around 300 calories and include absolutely no added sweeteners or sugar.

Think about these types of superfoods with your smoothies: avocado, coconut oil, oats, chia seed, cocoa powder, and flax (oil or seed). Include the milk of your liking. Skim, coconut, and almond milk are ideal for smoothies and skinny shakes.

Include your favorite healthy fruits and vegetables with your favorite superfoods.

You can also select a protein spike from Greek yogurt and/or protein powder for the best weight loss shakes. Shakes are an easy way to control calories, increase nutrition, and add protein to your daily diet.

Banana Nut Protein Shake

Ingredients:

1 scoop vanilla whey protein

1 cup almond milk

1 large banana

3 tablespoons peanut or almond butter

Frozen water

Make Avocado Weight Loss Smoothies

You may not expect to add avocado to a smoothie. However, avocados are a superfood that provide a beautiful silky consistency to your smoothie along with great healthy nutrition and fats.

Never be afraid to use avocados because they are high in fat. They are rich in beneficial fats that your system requires, making them an extremely healthy superfood.

Make Weight Loss Smoothies With A Vitamin C Supercharge

When you need a little more vitamin C and want to use something other than orange juice to make it, make this smoothie recipe. Mix the following ingredients in your blender or smoothie maker:

* 3 cups of watermelon

* 1 cup of melon

* 1/2 cup strawberries

* 1 cup plain low-fat yogurt

Blend until silky smooth and serve immediately.

All-Natural Body Fat Burners

Use some of these ingredients in your weight loss shakes.

All these organic ingredients tend to increase the metabolic rate and stimulate the autoimmune system and also stabilize sucrose in the blood:

Apple cider vinegar * lemon * cinnamon * cayenne * coconut oil * chia seed * grapeseed oil

Banana smoothie recipe for weight loss

Everyone knows that it is vital that you eat a great morning meal. But who has time? From now on you will.

You can also make use of a travel cup with a straw and take it on the road.

Mix the following ingredients in your blender or smoothie maker:

* 1-1/2 cups of nonfat milk

* 1 medium banana, peeled and chopped, frozen: Cover chopped banana with plastic wrap or place in plastic freezer bag; freeze for several hours or overnight.

* 1/2 teaspoon vanilla extract

* 1/4 teaspoon almond extract

* A little cinnamon (to taste)

Blend for 20 seconds until silky smooth, then serve immediately.

What is your favorite smoothie? Do you ever create soy protein shakes or use fruit? Comment with your favorite smoothie recipe.

Often depicted alone, the wolf climbing the hill refers to someone who has not yet reached the top and is always hungry to achieve his goals. This individual takes control of his life, believes that he can do it, and becomes master of his own destiny. However, countless people are not on that path.

Which is the reason? Why do some people underestimate themselves? How can we become such a strong believer in our own destiny?

The metaphor of the wolf climbing the hill is prevalent among people who seek success, just like it is for me. It is the image of wanting to be a self-made person, a strong leader, a successful executive or a man’s man. But it is also a myth that conveys a deeper truth that it is meant to teach or inspire.

Since eternities, the wild and dominant figure of the wolf is a powerful symbol. It has always been around, from fear throughout the centuries to the wolf used today to market movies, professional magazines, training services, and a seemingly endless list of other products and services.

Therefore, the wolf going up the hill is an analogy to represent someone striving for success. Anything they put their effort into, and it can be described in one word: ‘Drive’. The wolves still going up are hungry for what’s on top of the hill. On the other hand, most of the wolves at the top have reached the peak of their careers and no longer feel the need to reach greater heights.

The wolf climbing for more

So if you want true success in your life, you have to understand that you didn’t come this far just to be the wolf that climbs the hill and reaches the top. I often hear people say things like: “When I make it”, “when I reach the top”, “when I reach my goal”. But let me tell you something: there is no end.

The real winners never stop. If you reach a goal, just set a bigger goal. If you make it to the top of the mountain, find a bigger mountain. Of course, you have to keep working hard up the hill until you reach the top. But like the wolf up the hill, it’s your journey, your continual search for growth, your cost of seeking improvement, and the challenge that makes life great.

Then look for more. Not more stuff but more growth, you should always strive to be better. Are you a wolf who goes uphill to just sit on top afterwards? If you make it this far, you can be strong enough to go further and good enough to try harder.

The wolf also seeks growth

Of course, it is not easy to do it alone, but if you remain true to yourself, it will be worth it in the end. For example, like a wolf running up the hill, I’m just getting started. It’s just the beginning. I’m proud of my achievements, but that doesn’t mean I’m satisfied with them. Are you satisfied with yours?

You should never be satisfied and always ready. Yes, you can be proud of what you’ve accomplished, but keep pushing for more. But you need to push for greatness. A true winner is not only looking for the title but personal growth. No one can tell you to stop because you’re just getting hot.

So the hardest walk you can do like a wolf up the hill is the steps you take alone. That is what makes you stronger. It’s not about circumstance or luck. We all have the good and the bad, and we all have challenging events that happen in our lives. That is a normal part of being human. But it’s what you choose to do with those circumstances that matters.

The wolf that climbs the hill keeps going

Therefore, the tougher battle is the challenging walk you take, which in turn builds your character the most. Like a wolf going up the hill, you must stay strong and keep going, as you have to fight battles alone, and surely when you go against the grain, fighting the naysayers.

But if the journey wasn’t challenging, the destination wouldn’t be as rewarding. It is the challenges that make the wolf that climbs the hill great. You can’t have a champion athlete without significant competitors pushing you all the way. You can’t get first place without other winners pushing you to do better.

So, it is the ‘whole process’ that makes the greatness of the one who rises to the top. If you reach your goal, you have to set a bigger goal. But when the wolf climbing the hill runs into barriers, he has to find another way to climb. You have to keep going when life has you on the edge of a precipice, or when everything seems to conspire to stop or slow you down.

The wolf that goes uphill strives

It is always the toughest climbs that lead to the best views. If you are not a wolf among sheep, and if you show what you are made of, the right people will appear in your life. You won’t be alone forever. Never settle and don’t give up when you are the wolf up the hill because you have qualities that most people don’t possess. The reason is that if you want to be the best, you have to work harder than others.

It goes without saying; the older ones work harder than the others. Champions train harder and learn more. They put themselves through more pain, more failure, more mistakes, and more rejection. When your opponent makes ten, you make eleven. If they do more, then you do it louder, longer and better. Sure, some of the greatest have talent, but none of it would get done if they didn’t put in the effort.

On the other hand, think of all those with little talent, they have created magic with effort and faith. Energy and faith in yourself will give you what you want in life. What I’m talking about is your fighting spirit; that heart that you know is inside of you. Like a wolf climbing, you just have to let it out.

The climbing wolf is always hungry

You gain the strength to fight back, the heart to overcome challenges, and the determination to overcome unexpected obstacles. If you want more than most, you must do more and work harder than most, be smarter than most, and even learn more than most.

Don’t lower your expectations to fit in the world because you were born to stand out. They say that the wolf on the hill is never as hungry as the wolf that goes up the hill. So you always have to be that wolf, the one who wants to get to the top. Always be hungry for more, to grow and feed your mind.

Rise to the highest level you can reach and don’t look back. Don’t be afraid if you have to walk only in one direction; it’s always better than following the herd walking in the other direction.

Your destiny is in your hands, now go out and chase it. So if you must, get up one more time, just more than most. And now, be the wolf climbing the hill!

When it comes to foods that cause weight regain, for surgical weight loss patients, popcorn is one of the worst offenders. By all accounts, it’s a high-fiber “healthy” snack. However, for many gastric patients, popcorn becomes the king of slippery foods leading to digestive disorders, dumping syndrome, and ultimately weight gain. Many bariatric centers advise patients to eliminate popcorn from their diets, firstly because it is a starchy carbohydrate snack and secondly because by eating it, the patient reverts to the habit of mindless snacking that contributed to morbid obesity before surgery.

When a gastric bypass, gastric band, or gastric sleeve weight loss surgery patient is forced to eat popcorn, they should follow these eating guidelines provided by most weight loss surgery centers. Applying these guidelines is not radical or misleading, it is following the rules we agreed upon when we signed the gastric surgery.

• Measure a 1-cup serving for your meal or snack. Do not butter, salt, or season the popcorn. Compressed air is preferred.
• Stop drinking 30 minutes before and 30 minutes after enjoying your 1 cup serving of popcorn.
• Do not drink liquids while eating your 1 cup serving of popcorn.
• Do not exceed 1 cup serving of popcorn.
• If you choose to eat anything else with your popcorn meal/snack, you must decrease the volume of popcorn by the volume of other foods you will eat so that the total volume of food is 1 cup.

Nutritional per serving: 1 cup lightly buttered popcorn has 82 calories; 1g of protein; 6 g of fat; 6 g of carbohydrates. That’s 1/2 starch/bread exchange and 1 fat exchange.

Many patients who eat popcorn following these guidelines report an unpleasant experience: their bag feels tight and stuck because the popcorn just stays there. With no liquids to wash it down (and make it a slider food) and with our limited gastric enzymes and digestive juices, “dry” popcorn takes a long time to digest in the bag. We also experience dry mouth, bad breath and thirst. This is your bag doing its job—you’re supposed to feel uncomfortable when you follow the guidelines and eat something that appears on most “avoid these foods” lists provided by bariatric centers. Thank your bag for doing a good job and accept the message it is telling you.

If we ignore the guidelines and eat popcorn while drinking a drink, often our portion size is not measured and we switch to eating grazing-style. This is a problem with popcorn because popcorn is a high glycemic food and raises blood sugar. If the drinks consumed with it also raise our glycemic load, we are in danger of dumping syndrome. Most commonly we find people suffering from “low grade dumping” where their blood sugar rises to the point of dizziness or “floppyness” but not high enough to manifest the signs of full blown dumping. Soon, this “disconnected” state begins to feel normal and can only be sustained by nibbling or eating similar simple carbohydrates such as crackers and crackers.

I have had my hand in the tub of popcorn several times since weight loss surgery. It’s so delicious and so tempting and apparently such a smart and healthy choice. I understand. But sadly, I’ve responded well to the hundreds of emails, phone calls, and inquiries with patients who are struggling with weight gain that began innocently enough with one hand in the popcorn-filled bowl of healthy snacks.

High intensity interval training is a training strategy that aims to increase performance with shorter training sessions. High intensity interval training, or HIIT, is one of the best methods for muscle retention and fat loss. Studies have shown that long duration activities such as aerobics cause the breakdown of muscle tissue, so HIIT should be emphasized. HIIT and interval training are very similar and the only difference between them is the intensity with which they are performed. Interval training is a variety of intensities within a workout, where you add a low intensity session with a high intensity session.

You can do your interval training in many ways, and you should also use variety. It can be done on a climber, mountain bike, local track or stationary bike. As with all exercise methods, you should rotate the type of exercise performed to prevent your body from adapting. If you want longer lasting results, cardio work should be high on your to-do list. Your main emphasis in exercise should be for cardiovascular health, strength training, and flexibility. As with most cardio exercises, you need to track heart rate, distance, intensity, duration, target heart rate, calories burned, and cool-down time.

One of the best things about HIIT is that it can be applied to other activities as well. Stair running, stationary biking, stair climbing, or any activity where you can switch from high intensity to low intensity will work wonders. Let’s say you’re going to add HIIT to run sprints or steps. Start working in intervals! Jog for a set time, sprint for a set time, followed by a short jog session, and keep repeating a certain sequence until the time is up.

We’ve always been told that low-intensity aerobic exercise is the best method for removing unwanted fat from the body. However, new research shows that this opinion is false. The reason this low-intensity opinion on cardio comes about is a study that showed that low-intensity cardio burns a higher percentage of calories compared to carbohydrates. In research, HIIT has been shown to burn fat 50% more effectively than lower intensity exercise. HIIT speeds up your metabolism and keeps it running at a fast pace for up to sixteen hours after your workout. The bottom line is that HIIT burns more calories than lower intensity.

If you’re looking to burn fat fast, HIIT is the way to go. However, not everyone responds correctly to this method. Diabetics whose body already has trouble handling carbohydrates should not train with HIIT. Other people who have just started a training program should start with a low intensity and gradually add intervals as they go. HIIT suits can only be used by experienced trainees because newbies will simply give up after the first day of hard work. Take things one day at a time and the results will be experienced at a later time.

*http://www.eas.com/training/hiit/index.asp

*[http://equipment.blog-bazaar.com/index.php/21/hiit-cardio/]

*[http://www.musclemedia.com/training/hiit.asp]

*http://www.google.com/search?

hl=en&lr=&safe=off&defl=en&q=define:HIIT&sa=X&oi=glossary_definition&ct=title

Do you suffer from acid indigestion? Worried about acid reflux? Many people feel the ‘burn’ of acid indigestion or heartburn more than once a week. Of course, there are ways to deal with this if you use calcareous tablets or take expensive drugs. Wouldn’t it be great if there was an all-natural, inexpensive solution that actually enriches your diet while relieving your heartburn problems? The solution may be unexpected, but it is exceptional!

The solution for you could be the Chia Seed. This little-known seed has amazing properties that can help you fight heartburn or acid indigestion like nothing else. It is also free from harmful chemicals and side effects.

To ease indigestion, all you need to do is eat 1 teaspoon of dried Chia and drink a few swallows of filtered water. Right away, the tiny seeds will go to work in your stomach to help you feel better.

Let’s take a look at how Chia Seeds help you fight heartburn.

Premium super absorbent quality:

Each tiny seed is covered in a layer of soluble fiber. When the seed is dry, this layer is not visible to the naked eye. However, when you soak the seed and wait 10 minutes, you will see that a large bead of gel (with the consistency of a jelly sandwich) has formed around the seed. This shows that the soluble fiber has been activated. The tiny fibers grab and hold any type of liquid, keeping it on the surface of the seed.

How it helps you:

This absorbent quality is not limited to water. The seeds will absorb any liquid you add them to, including excess acid and any other stomach irritants. They will form the gel beads and pass into the intestines, which then safely remove the gels and release the nutrients into the seed.

Second Grasping Quality:

In the process of gel formation, the seeds can also accumulate impurities in the liquid. The ancient Aztecs, if they got dirt or ash in their eye in battle, would allow a chia seed to fall into their eye. (This is not recommended, you are not an ancient Aztec warrior) The seed would then go to work absorbing the water from your eyes and any debris along with it. The seed and debris could be easily removed and the eye was clean again.

The same thing happens when dry seeds are added to its stomach. Particles, bacteria and liquids are ‘captured’ when the seeds form their gel.

Third Grade Alkaline

Chia seeds are not acidic. They will not add to your problem, their alkaline quality will help balance you. Chia contains 6 times more calcium than whole milk (by weight), which is not only good for your bones, but also for digestive health. They also include the trace element Boron, which is an important key to absorbing calcium.

Fourth- Double fiber quality

Chia contains more fiber than flaxseeds and bran flakes. It provides soluble and insoluble fiber, both of which are necessary for healthy digestion. Fiber helps move food through the digestive tract. This not only prevents constipation, but also removes substances that can be harmful, such as bacterial waste. When things are moving fast, “toxic waste” doesn’t have a chance to accumulate in the intestines.

Deceleration of the fifth carbohydrate conversion

When you eat chia seeds, they slow down the conversion of carbohydrates into sugars. This not only has the benefit of helping to balance blood sugar, but also helps you feel ‘full’ sooner. Traditional advice to avoid acid indigestion usually includes “stay away from sweets” because a sugar overload could trigger an acid incident. When you use Chia, it can help prevent sweet overload.

Chia seeds are 100% safe and natural. Pesticides and GMOs are not used to grow them. They are free of any chemical or additive. Due to these amazing properties, they never needed improvements of any kind. You don’t have to be afraid of any kind of “overdose” when using them. You can eat Chia every day forever, and you will only become healthier because of it!

The same cannot be said for PPIs or H2 antagonists (also called acid blockers). These are a type of pharmaceutical medication that inhibits the body’s ability to produce acid. They work great, even in over-the-counter form. However, if used for longer than the “recommended amount of time” by the label or by your doctor, they can cause real problems.

Problems with antacids/acid blockers:

When used for long periods of time against product recommendations, these medications prevent your body from absorbing calcium and vitamin B12. This reduces bone density and can even lead to osteoporosis. The level of people suffering from osteoporosis is increasing in the United States, especially in men. This quote from a professional pharmacist, Jim LaValle, R.Ph., ND, CCN State the problem.

“Recently, I did some TV and radio interviews on the subject of osteoporosis. The rates are increasing, especially in men; 55% of people over the age of 50 have osteoporosis, and another 34 million or so have low bone density. As a pharmacist, I feel compelled to warn people that one of the factors contributing to these increased rates is taking prescription and over-the-counter medications that reduce or block gastric acid production, blocking medications such as H2 antagonists for heartburn and ulcers, as well as reducing the absorption of vitamin B12, which influences levels of red blood cells and homocysteine, these drugs reduce stomach acid so effectively that they prevent your body from absorbing calcium and therefore may reduce bone density.

You don’t have to live with acid indigestion or sacrifice your bone health. With Chia on hand, you can safely and healthily fight acid when it works. Does not block the production of acid you need to absorb vital minerals. It actually provides you with calcium and the full gamut of B vitamins, not to mention full protein and fiber. It’s also inexpensive, costing less than a dollar a day, even if you use it multiple times a day. When you eat chia, a smart, healthy diet, and don’t overload yourself with caffeine and alcohol, you may be seeing the end of expensive and painful digestive issues. Chia can only help you, so why not give it a try today.

Are you sick and tired of seeing good wrestlers turn into “small, wimpy, puny” wrestlers because they try to cut weight but don’t do it correctly?

Me too!!

I developed this system where I actually ate a good amount of food from 3 sources, and was able to drop about 10 pounds (varies from person to person) in 3 days without reducing my strength and energy levels much.

Before we get into that, we need to clear something up…

I’m NOT telling anyone they should lose weight… I’m just giving you the system I developed because I had to lose weight myself and I didn’t want to starve, dehydrate, sit in saunas, spit or consume dangerous substances. more ‘water pills’… and I don’t want you to either.

Just do us both a favor first, and make sure you get the ‘OK’ from a doctor before you get involved in wrestling, weight lifting, or the nutritional stuff.

Ok, ’nuff he said… let’s go to the first step in the course “How to lose 10 pounds in 3 days”…

Top 3 Weight Loss Foods To Lose Weight Fast!

For years I have been working with wrestlers and trainers who ‘see the light’ and begin to implement better strategies for ultimate success on the wrestling ring.

If you need to lose weight fast for wrestling and don’t have a lot of time to do it, the normal routine for most wrestlers is to eat very little or nothing…

You will never, ever be able to fight your best if you don’t eat enough food to withstand the physical demands you place on your body when you fight.

You can’t just eat a lot after weighing yourself and hope to make up for your half-week of hunger. Your body is smarter than that… it doesn’t like it when you deprive it of its energy source.

So what is the answer?

You need to eat foods that are higher in protein and fat with low levels of complex carbohydrates…

Protein is not stored in your body. When you’re losing weight, your body struggles to find enough energy to keep up. You can’t just use your body fat for energy because you want to hold on to your fat and use your muscle for energy instead.

You ‘trick’ your body into giving it foods that are higher in protein and fat so that you can eat smaller amounts but still have energy. It also gives you a better chance of recovering quickly after the weigh-in.

Here are my favourites…

Ground Sirloin/Ground BuffaloWhatever is good.

I love these meats when trying to lose weight fast…they have so many benefits.

They are rich in nutrients… This means you can eat less and it will keep you energized while losing weight.

They contain branched-chain amino acids When you’re losing weight, your body will extract branched-chain amino acids from your muscle cells for energy. This leaves you feeling weak and without energy. Eating these meats will help counteract this by providing more BCAAs.

Contains CLA for fat loss Conjugated linoleic acid is a fatty acid found in red meat that can aid in fat loss…a bonus for anyone on a weight loss mission.

They contain Creatine The mineral ‘Creatine’ that is so talked about is found naturally in red meat. You’d have to eat a lot of red meat to equal a single serving of creatine powder, but it’s definitely there. Creatine has strength benefits due to its muscle cell volumizing properties.

whole eggsOne of the biggest mistakes men make when trying to lose weight is to only eat egg whites. Egg whites are called albumen. Albumin is a protein-rich part of food and is absolutely necessary to help preserve muscle tissue when the body is seeking energy. However, you should also eat the yolks because this is where the fat is. This fat is essential when you are eating low levels of complex carbohydrates or calories.

Green Salad with Olive Oil Lettuce, green peppers, red peppers, broccoli, cucumber, mushrooms, and onions are good. The salad is eaten with meat to help digest it. Salads are loaded with minerals and fiber. Adding small amounts of olive oil will also help you regulate your hormone levels. Optimal hormone levels will also keep you stronger, leaner, and more energetic.

If I eat ground beef or buffalo with whole eggs and salad, I can lose up to 10 pounds in 36 hours.

(There are a few more things I do… but you’ll find out in the next 4 parts)

I do this for 4 meals a day and let my appetite determine how much to eat. Monitor your weight daily and when your body uses up muscle glycogen (muscle energy) you will begin to lose weight rapidly. This is because each gram of glycogen holds 3 water molecules.

Be sure to test this when it ‘doesn’t count’. The last thing you want to do is experiment with how your body will react right before you need to gain weight. Try it for a day at another time and see what your body does. Then you’ll have a better idea when it really counts.

The following fat burning commandments are my recipe for staying lean all year long. If you follow these time-tested rules, you’ll become a fat-burning machine, honing your metabolism and internal calorie-burning furnace to become more efficient at shedding that excess fat that’s been dogging you forever. These strategies are simple, easy to implement, and powerful in their results. So let’s get ready to burn!

1. Check your greed at the door. The best way to keep that metabolism at peak efficiency levels is to make sure you eat several SMALL meals throughout the day. Many people eat a skimpy breakfast, grab a quick bite at lunch, and then hit the trough at the end of the day for a big dinner, usually with a second helping and dessert too! Well no wonder, your body is starving when you get there. Oh, by the way, eating too little actually slows down your metabolism! In a nutshell, recent research from the Canadian Journal of Physiology and Pharmacology showed that eating smaller meals more frequently throughout the day helps burn fat. You’ll also enjoy the fact that you won’t feel hungry when you’re eating 5 or 6 meals a day. Keep portions small and consider using a meal replacement bar or drink for one of your meals so you don’t feel like cooking food all day.

2. Combine your training. The biggest mistake I see people make at the gym is to come in every day and do the same thing. I watch people use the treadmill, put it on a brisk walk, and then walk like that for 40 to 60 minutes or more! These same people complain that they can’t lose weight… no kidding! There is no surprise there. Your body is functioning at such a low level that it’s not really burning calories efficiently. You need to mix things up. Weight train, and train on the treadmill (or whatever your favorite aerobic equipment is), but do some 60 second sprints every 5 minutes and get your heart rate up. There are literally thousands of ways to safely challenge yourself and if you have no idea where to start hire a personal trainer for a couple of sessions to give you some ideas, it’s worth every penny! By the way, research has shown that weight training is one of the best ways to increase metabolic rates.

3. Drink everything! Hydrate, but be sensitive about it. I see people all day who drink too much water. Remember, everything is bad for you at some point, even water. Filtering that much fluid puts a lot of strain on the kidneys. Moderation is key. If you are dehydrated, it will cause your body to lower its resting metabolic rate…not good for burning fat! The advice we’ve heard for quite some time now is 8 glasses of water a day. Good advice. By the way, those sports drinks are worthless unless you’re doing 90 minutes or more of intense exercise. Stay with water as nature intended. Less calories, less sugar and easier on the body.

4. Time for some protein and fiber. Remember to eat enough protein and get plenty of fiber. Both are going to help increase your metabolic rate because there is a “thermal effect” produced by the digestion of these types of foods that is much higher than a high carbohydrate meal. Yes, you need carbohydrates too, at least 130 grams a day to maintain normal brain function. Also, if you eat protein and fiber as the last meal of the day and skip carbs, research has shown that this is also more efficient at burning fat while you sleep.

5. Skip the coffee and try the green tea instead. No, I’m not trying to kill your caffeine fix. I’m not that stupid, although I think we are consuming too much. But if you’re going to get a solution, why not make it healthier? We’ve known this for some time, but green tea actually increases fat oxidation, and as a bonus, it also has good effects on building the immune system. There are many brands, but the recommendations are 200 to 300 milligrams daily.

6. Post-workout – Feed me NOW! Your body wants some fuel after you work out, and the sooner the better. Aim to fuel up within 30 minutes of vigorous exercise to keep your metabolism running high. A good way to do this is to have a protein and carbohydrate meal. Try one of the many drinks out there (just be careful about the sugar in some of them) or make a protein fruit smoothie at home. Added more; it will also help your muscles recover faster and this will help you be ready for your next workout sooner.

7. Rest please! Ok, I know that there are only 24 hours in a day. I know you’re trying to get everything done in that time and I also know you’re sacrificing sleep to do it. But sacrificing sleep is taking away from your body one of the ways to recover from all that damage you do to it every day. Recovery is essential to keep your body functioning at its most efficient levels. Sleep is critical to this process, not to mention all the benefits it has for your mental health, too. Aim for at least 8 hours of quality sleep a night and you will notice huge benefits in how your body feels and support your fat burning goals with an efficient machine.

8. The truth about alcohol. I know you don’t want to hear this… but someone has to tell the truth! Alcohol is a fat-burning enemy, even for those of you who only enjoy the weekends. Alcohol also has calories, 7 per gram, and we know it also slows metabolism. Alcohol is a powerful drug and depressant, but did you know that it can also increase fat storage in cells? I’m sorry but if you want a 6 pack then you need to lose the 6 pack in the fridge!

9. Get enough calcium. The more we learn about calcium, the more we realize that it is a true fat burning friend. This mineral is abundant in the body, and current recommendations call for getting 1,200 milligrams daily. Tasty treats like low-fat yogurt and skim milk are excellent sources of calcium. Did you also know that it helps control estrogen levels? Believe it or not, this is vital for men too! Estrogen can increase in the body from calcium and zinc deficiencies and can lead to bloating and abdominal fat.

10 Low glycemic index foods? Hey? Ok, simple stuff really, just a fancy way of saying don’t eat foods that have a high impact on your blood sugar levels. The real key to eating meals is making sure you eat a mix of lean meats and complex carbohydrates. Eating fewer processed foods, more like how nature intended us to eat, will help stabilize insulin levels. This means that you will be less likely to store fat.

Bottom line; Good nutrition isn’t hard to understand, but letting go of old habits can be daunting. Don’t try to change your world overnight. Pick one commandment a month to add to your life and within a year you’ll be running at peak efficiency and burning fat like never before.

I gave my wife one of these as a birthday present.

The first time he went for a walk with it among friends and fellow marchers, everyone wanted to know what it was, how it worked and how to get it.

I call it a “step finder”.

And I liked it so much that I bought one for running and walking.

What is it?

Technically, it’s a portable metronome. It is smaller than a pager and runs on a battery. It has a digital display, a few buttons, and a spring-loaded clip.

How does it work?

• You mark the tempo.
• You set the beep pattern.
• You set the volume of the beep.

Then you clip it to your clothing or hydration belt, and start walking or running “to the beat” of this beep of steps.

Tempo is to musicians what cadence is to runners and walkers: the number of steps per minute you want to take. For example, I used to take 125 steps per minute on average when walking. How can I know? I repeatedly counted my steps out of boredom when I was alone on the road. But now I use my step buzzer to consistently walk many more steps per minute.

Setting the beep pattern is similar to deciding whether you want a sound like tick-tock-tick-tock, tick-tock-tick-tock, or tick-tock-tick-tock.

Personally, I like the “tick-tock” pattern because it’s like “left leg-right leg.”

The volume I choose depends on my mood, the noise on the road, and whether I am running or walking with other people, who may not want to hear my pager.

Why should you use one?

Running or walking outdoors around cars or bicycles is dangerous with an MP3 player and headphones in your ears. This step buzzer gives you the pace you want to maintain your cadence, without endangering your life.

You can eliminate the above security risk by using an MP3 player with speakers instead of headphones. But what if you want to walk or run with others? Do they like your musical tastes? If they don’t, or even if they do, but you want to have some great conversations while walking or running, then consider using this footstep beep to help you maintain your cadence.

How much does it cost?

It is much less expensive than a sports watch.

So buy one today and start walking or running to the beat – or beep!

That people consider spending time in nature and the outdoors as a form of therapy. Not only does it give them much-needed time to kick back and relax, but it also provides a whole host of health benefits as a bonus. Being in the sun, surrounded by greenery and fresh air can only make you feel refreshed.

So get out your gear, plan a trip, and remember these awesome reasons camping is good for your health:

Fresh air

Did you know that around 30 million people in the United States alone are affected by breathing related problems? Experts say that air pollution is the number one cause. When you spend time in the forest, surrounded by trees, the air quality immediately improves because there are fewer pollutants.

Exposure to fresh air is linked to better bodily function and improved mood!

SunVitamin

Exposure to sunlight is a must for everyone. We all need a healthy dose of vitamin D, which we can only get by spending time outside in the sun. Vitamin D is linked to the prevention of diabetes, heart disease, and high blood pressure.

When you camp, you are exposed to sunlight. Exposure to sunlight combined with the absence of artificial lighting is known to help reduce stress, restore vision and increase energy levels.

Sleep better

Sure, new campers find it hard to sleep soundly in a tent. But with a few more trips using a good sleep system, you’ll eventually get the hang of it. And once you do, you’ll be able to enjoy restful sleep every time you go camping.

Your sleep cycles and natural circadian rhythm will improve because you’ll be exposed to fewer digital devices, electricity, and other distractions.

working out

Let’s face it, even if you don’t have any outdoor activities planned, a camping trip alone activates your muscles and encourages physical activity. Setting up your tent, building a campfire, loading and unloading your gear keeps you moving!

peace of mind

When you talk about health in general, it is not just about the body, you must also have a healthy mind. Spending time in a calm environment and connecting with nature promotes nothing more than a healthy and happy mind.

You are able to forget about stress and your routine, connect with yourself, get inspired and refocus your priorities.

So next time someone asks you why you love camping, tell them these reasons camping is good for your health!