Fitness Tip: How Does Fitness And Nutrition Go Together?

Today I'm going to talk about something that may tick a lot of people off. It may go against what you believe, what you do, what you've read or studied. If that's the case, so be it. I say this because you can go to all kinds of sites, talk to all kinds of folks, and you'll have a whole bunch of different variations on this topic. To that I say GREAT! So, all that being said, let me get right into it.

Right away, when someone decides to start any kind of fitness program, they focus on the workout itself. What to lift, how far to run, how to gain muscle, etc. But the one thing they are leaving out is nutrition. Oh, believe me, anyone in the fitness industry (that's worth anything) will tell you the most important stuff about a workout program is NUTRITION, NUTRITION, NUTRITION! That's across the board folks, that ALWAYS should be part of your fitness plan. No one will argue that fact with you.

BUT, the difference then comes up about WHAT kind of nutrition. Should I eat meat or not? Should I switch my soda to diet soda? Should I eat 10 times a day? Should I not eat after 6:18pm? Should I wake up in the middle of the night and have a ultra supersonic vitamin milkshake? What should I do? This is the confusing part.

I'm here to tell you my take on this whole nutrition thing. As everyone knows, I like to keep things simple. I stay with simple stuff. Getting complicated is for the more advanced people, but not me.
(Oh, I can hang with the best of them, but I choose not to) Of course, I enjoy talking about fitness/nutrition, and I always can (and will), but for the people that don't know what to do to start off with, getting to involved and in depth may just shy them away from being healthy, which is something NOBODY in this industry wants, right?

So, all that being said, let's talk a bit about nutrition. Let's even break it down a bit more and say "what you put into your body". Now for those of you that have the same mindset as me (heaven help you lol!), and view things a bit skewd, "what you DON'T put into your body" is just as important.
You can even say to replace some of the bad stuff with good stuff, get it?

Again, keeping everything simple, let's take soda pop for instance. I don't care what kind you drink, I don't care if it's diet or not diet, I don't care if it has sugar or not, generally speaking soda pop is BAD for you... PERIOD! (Oh, if a soda executive is reading this, sorry dude, but someone's gotta say it!)
But Andrew, I love my soda pop, I need my soda pop! Well, too bad. Oh, and just so you know, I love me my Mountain Dew, which is probably one of the worst ones out there. In my younger days, I was a "Dew-a-holic", and I proudly admit it! But in terms of being healthy, it's garbage!

Now, instead of drinking your beloved soda pop (diet or not) drink some water. Heck, drink it from the tap, that's fine with me, but drink water! I don't care if you don't like the taste of water (that one always cracks me up!), drink it anyway. Again, YOU are the one looking to get healthy, so do things that will make you healthy, duh!

Here's another tip, instead of having that bag of chips, those chocolate chip cookies or that candy bar, eat an apple, or banana, or peach or some kind of fruit. Oh, it may not be as fun or as sexy, but is looking in the mirror at yourself right now sexy? Hmmm?

You want to know something real cool to do? Again, this is for people who WANT to be healthier, so if this is you, take note. Something cool is to get some sort of blender/juicer/mixer/pureer and start making some sort of blended veggie foo-foo drink once a day. There are all kinds of recipes throughout the world wide web, so have fun looking for them. (the picture above is actually the drink I made this morning. It was fun to do and it tasted awesome!)

Heck, you're making trips to the grocery store anyway, pick up some fruits or veggies as well. (again, instead of that soda pop and bag of chips!)

I'm not saying this mixing thing is what you SHOULD do, I'm just saying it's fun and you'll be surprised at what you may find and how you start feeling.

I'm telling you, this isn't a hard concept to figure out. Remember, I'm just keeping things simple here. All I'm doing is telling you things that you already know. All I'm doing is saying stuff that deep down you know, but maybe are afraid to admit.

Notice I didn't say anything about supplements, I didn't say anything about how often you should eat, I didn't say anything about a specific vitamin to take. I didn't say anything like that because you need to start somewhere. Once you start changing your habits and begin to feel better, you will find the more, let's call it "hard core" stuff to consume like vitamins, supplements, etc.

But for right now, if you're not doing stuff, just start by keep things simple. Learn to consume the right stuff AND NOT consume the bad stuff. Get it? Don't worry about this type of fat is good, that type is bad; this carbo food thingy is better than that carbo food thingy. Use some common sense with your nutrition and you'll be amazed as to your results. Once you start to see and feel the results, then dive deeper into the whole nutrition thing. But keep it simple and have

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The Health Benefits of Black Tea

Black tea has become one of my favorite beverages and is very simple to make at home. I personally use my coffee maker to make an entire "pot" of tea by simply dropping 8 to 10 tag less bags of black tea in the coffee pot after adding 12 cups of water to the maker. Turn it on and let it run it's cycle and there you have it, a pot of hot, fresh tea. In addition to being extremely easy to prepare, black tea is full of health benefits, making it a great choice for those of us working to live a Wellness Based Lifestyle.

Like several other teas, this tea is made from the Camellia Sinensis plant. Black tea is fermented longer than green tea, which accounts for the darker color. As a result of the longer fermentation process, it has a higher caffeine content.

Among the health benefits of this tea, perhaps the most important is the high amounts of antioxidants present. Antioxidants help to reverse the detrimental effects of free radicals which are formed by a process called oxidation. Antioxidants are also important in reducing the risk of cancer. An antioxidant found in this tea called Theaflavin has been shown to destroy cancer cells in the body.
Flavanoids present in black tea are also important for heart health and helps to reduce LDL (bad) cholesterol levels and reduces the risk of stroke.

It is also is a great way to increase energy as a result of its caffeine content. Caffeine helps to increase the metabolism (great for weight loss), increases brain functioning and alertness, and has been shown to increase athletic performance in certain instances. Black tea has a lesser amount of caffeine than coffee and many people with a slight sensitivity to caffeine have found black tea to be a tolerable source of caffeine, meaning they do not experience the jitters they get from coffee or soda. Another substance found in tea, Theophylline, has been shown to stimulate the heart, kidneys and respiratory system thereby increasing the health of the cardiovascular and respiratory systems.

In addition, it is also a digestive aid and has been used for centuries in China as a way to treat diarrhea and other GI issues. There is also some research that shows tea helps to reduce intestinal inflammation, common in those that suffer from Irritable Bowel Syndrome.

Recent research related to this tea promotes that regular consumption of it can potentially lower the risk of development of Type II Diabetes. Type II Diabetes affects approximately 285 million people worldwide and the number is increasing yearly.

A substance in black tea called Tannins have been shown to kill viruses including influenza. A research study conducted at Pace University found that black tea can potentially neutralize the herpes virus. Tannins also help to reduce the harmful bacteria in the mouth which can lead to reduced risk of tooth decay and the root cause of bad breath!

Christopher Weaver BS, MA, CFT lives and works in Asheville, NC. Learning to live a wellness based lifestyle is a key component to finding health and happiness. My goal as a Certified Fitness Trainer, yoga instructor, social worker and health educator is to share my own personal health journey, including accomplishment and mishaps along the way. I am in the process of finishing my first book on weight loss and healthy living that I hope to publish and make available in the Summer of 2013. For more writings and information visit my website at http://www.issacertifiedtrainer.com/christopherweaver and my health blog at http://www.punkrockwellness.blogspot.com

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The BEST Time of Day to Juice

When's the best time of day to juice? Most dedicated juicers start their day with a fresh glass of vegetable and/or fruit juice. This prepares your body for the day ahead and provides nourishment after eight hours of fasting. But the best part about juicing is that you are not required to fit into someone else's timetable.

But does that mean other times of day are not good times to drink? The answer is: drink your fresh juice whenever time or convenience permits.

Not everyone has a schedule that permits a great deal of time to juicing, let alone anything else. a regular nine to five job isn't what most people work - people are putting in daily hours of 9, 10, 11 and more in some cases. Dedicated juicers work juicing into their daily regimen because they know it will help keep them going with energy throughout the day and contribute massively to their health and well-being.

Some people don't have a schedule that allows for morning juicing. I tend to believe you can always make time if you're dedicated to something, but nobody's perfect! Doing it in the morning gives you a great start to the day, but juicing at night can make the "fasting" period while you sleep less taxing on your body.

If your personal time-table supports a juice session after work, during lunch, or right before bed - go for it!

Juicing is a contact sport. To do it, you have to just do it. It will contribute to your life in so many positive and refreshing ways, but you have to do it. Once you get a routine going, the time of day you decide to juice will be made apparent to you.

Anyone familiar with my work knows that I'm a huge proponent of juicing, so I won't tell you when to juice. Most say it's early in the morning, but in the end, fitting your juice regimen around your schedule is more important than trying to fit someone else's ideas about juicing into your life.

It's better you juice your way than to not juice at all. Don't let anyone tell you otherwise. What's most important is that you commit yourself to juicing regularly as opposed to once or twice a week or less. A higher frequency of juicing gives a promise of better health, abundant wellness, and a vibrance that people will notice!

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The 7 Day Soup Diet

In some cases, the surgeon cannot pursue the required surgery unless the patient loses weight. Other times, the patient's health may depend, literally, on losing enough weight. The 7 day soup diet is a great way of losing weight in a natural and safe way, and is applicable for most people.

The fat burning soup is the secret of the 7 day soup diet. The tasty soup contains no calories and is made up mostly of vegetables. Following the plan, you being losing weight fast, and you can eat with no restrictions. You may indulge on as much soup as you can. Results are best experienced when this diet is combined with your regular exercise program. You may not need to worry about the taste of this soup because it may include various ingredients such as: beef, chicken, potato, brown rice, and fruits and vegetables.

With the 7 day soup diet, the impossible is now possible! Many have claimed that they have lost an average of 7 kilograms on their first week, with that rate, your weight loss goals in easily within your reach. You would surely experience a dramatic change. You may even start feeling motivated, outgoing, confident, and happier.

This 7 day soup diet is sure not a waste of time and it will guarantee you great results as long as you commit to the diet. There's no reason for you to fail with the fat burning soup plan.

A major obstacle when starting to lose weight is getting started. You have to overcome this first. In most cases, individuals who want to lost weight don't have the idea where to begin, which later leads to failure. The thing is, it doesn't really matter how big or small you goal is, or whether what method you are using.

One of the firsts step in your weight loss journey is setting up goals. This gives you a clear picture of what you want to achieve. These goals will also keep you focused and motivated. Goals should be specific, measurable, attainable, realistic, and time-bounded. An important question to ask yourself is how much you like to lose and by when would you like to lose that much.

You should write you goals into a piece of paper. Write your answers to questions you have created, make notes on them, and place them anywhere in your house as long as their visible and that you can see it every day. This helps keep you reminded of your plan. However, setting up goals is not enough. The plan must also be put into action and commitment is essential.

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Do You Really Know About The Ice Cream Diet?

The reaction many people have about this diet is typical, and they tend to look at it and wonder if it's for real. Everybody understands that if you're trying to lose weight, then you just don't consume ice cream while you're doing it. The diet maintains that you must eat ice cream every day while you're on the diet plan.

This diet is the latest of many that promise that you can eat delicious foods and still lose weight. The catch to all such diets, including the Ice Cream Diet, is that you have to watch your caloric intake very carefully.

You'll be able to eat some ice cream each day, if you want, but then you'll have to curtail your calories throughout the rest of the day. Another part of the diet strategy is frequent exercise, but that's really highly recommended no matter what diet you follow. This can be helpful for many people, as it allows you to have a treat every day. If you are trying to restrict your calories while eating nothing that pleases you, it can be hard to stick to your diet. The diet tries to keep things a little more exciting and pleasurable for the palate, and that is why it can be effective for many people.

They take advantage of human nature and psychology in this diet. When we deprive ourselves of something, we naturally want it more. When it comes to diets, if we don't eat anything we like, we will feel deprived. It is well known that so many people put weight back on, and part of the reason has to do with all those feelings of deprivation during the diet. This diet is actually clever because it addresses a very common problem experienced by all dieters, perhaps. This reduction in feeling deprived allows people to feel more positive, and it will also neutralize a lot of frustration and pent up energy.

It seems one natural reaction to remaining on a diet, including the Ice Cream Diet, for too long a period of time is that you actually get really bored. It is, after all, a low calorie diet despite the fact that you are allowed a small portion of ice cream every day. It's just that people need variety, generally speaking, with their foods and the low cal selection can feel limiting. This can, of course, be a challenge when you are on any diet, but some people prefer more open type of diet plans where they have a wider variety of choices. Your ultimate success with the Ice Cream Diet will depend on several factors, and you maybe should think about that before getting started. Yes - ok, there it is, you really can lose weight using the Ice Cream Diet. This diet, despite its catchy name, is really a sensible and fairly traditional diet based on low calories and getting enough exercise. So, just as long as you follow what it tells you to do, then you'll lose weight - and don't eat a ton of ice cream, ever.

If you want to know more about various types of diet plans, please visit http://losingweightintentionally.com for the latest news, tips and trends about dieting.

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The Health Benefits of Cacao Powder

The seed of the cacao tree, the cacao bean, has had a lot of attention recently due to its suggested health benefits. It has been confirmed by the ORAC test (ORAC stands for oxygen radical absorbance capacity), that one single spoonful of raw cacao powder has over 25000 antioxidants.

Antioxidants protect us from harmful free radicals. A free radical is an unpaired electron. These electrons produce energy for us. As well as this, they defend us against infection too, so they are necessary for life. The only problem is these single electrons need to be in a pair. The electrons match up by stealing others and therefore more single electrons are formed. It's when these new pairs are formed we get problems, as damage is caused to the surrounding cells. Antioxidants are the body's defence system. They cancel out free radicals that are causing damage to the surrounding cells by giving them another electron.

The free radical defence system needs Vitamin C and Vitamin E. The only problem is that we cannot produce these vital vitamins ourselves, so we have to keep replacing them. Other main antioxidants include, the carotenes, especially beta-carotene and the minerals selenium, magnesium and zinc.

Cacao powder is packed with nutrients, including calcium, copper, magnesium, phosphorus, potassium, sodium and zinc. Cacao powder is also rich in flavonoids. Flavonoid studies have suggested that they may have health benefits, which include anti-allergic, anti-cancer, antioxidant, anti-inflammatory and anti-viral properties.

Cacao Powder is a true super food. It is also a sweet tooth alternative and a much healthier alternative choice for chocolate lovers. The health benefits of dark chocolate have been well documented. However, Cacao powder simply outclasses this or any other super food based on its high antioxidant levels.

Cacao beans are grown and cold pressed. The cacao butter oil is removed after pressing and the cacao cake-like residue is ground into a fine powder. The powdering process takes place in a controlled environment, which makes sure that the temperature remains low. By maintaining a low temperature the nutritional potency is kept intact. Processing Cacao in this way increases its health benefits.

When mixed with fruit or anything with a natural sweetness the chocolaty flavour of the cocoa bean is released. However, if you add the Cacao powder to dairy products this does inhibit the body's ability to absorb the nutrients. So for best results the powder is best uncooked and not added to any dairy.

Cacao powder is a delicious and simple addition to your diet and it can make a great deal of difference to your nutritional intake. Cacao powder is a truly delicious super food that shouldn't be overlooked.

For more information please visit www.naturalmatter.co.uk

Natural Matter stocks hundreds of leading manufacturers natural health products, including vitamins, minerals, herbal supplements, fitness equipment, weight training products and training equipment, all at discount prices. These are all available 24 hours a day, 7 days a week in our health shop.

The information contained in this article is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice. Exercise can be hazardous. If you use any of the ideas, techniques or suggestions discussed in these documents, all are undertaken at the reader's sole discretion and risk.

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Paleo Diet Cooking

What exactly can make an effective paleo diet program recipe? Certainly the most important rule would be that it adheres to the concepts of the paleo diet. The next rule is that it should taste good. The third and final rule is that it must be simple and easy to make.

The principle of the paleo diet, which you might or might not be by now informed about, is the foregoing of grains and sugars, and any farming products that our ancestors didn't have accessibility to. This narrows the number of possibilities somewhat, given that we're not able to use any pasta, flour, bread, or spuds. Yikes, that's a great deal of my favorites! The simple truth is, you cannot swap these types of starchy goods well, so don't try for the present time. We will create meals that consist of a protein, and an abundance of veggies. The benefit to eradicating the starchy carbohydrates is the fact that concerning oneself about exclusively consuming low-fat portions of animal products is no longer required.

To begin we need to select a protein source, mainly meat, fish, or eggs. For meats, preferably you should opt for grassfed beef, poultry, or wild game. For fish, you want to stick with the fatty variety and ideally wild. There are various strategies to cook a meat, but when the weather is nice, why not grill?

If you're making food indoors you will need some kind of cooking fat. There are many cooking fats you're able to use along the lines of oils, lard, butter, ghee, and even stored bacon fat. A pair of oils that adhere properly to the nutritionary demands of any paleo eater are coconut oil (genuine, not refined) and olive oil. These oils usually are acceptable for sauteeing, and coconut can be utilised at high temperatures, but lard could be a better alternative. Butter ought to if at all possible be of the grass-fed type relating to the improved amount of Omega3 and Omega6 fats.

Regarding fixing a steak, keep it simple. You can create a paleo-friendly marinade and allow the steak to soak in it for 24-48 hours max first. When it's supper, simply place some fat (I prefer butter) in the skillet and toss a bit of spice onto the steak (Montreal Steak is good), and do a couple of minutes on each side. For fish, I usually cook it in the oven with some fresh lemon juice, garlic clove, and butter. There are many, many, recipes you can make with chicken but grilling it with a nice barbeque rub generally seems to work well.

That's one piece, now we have got to do the vegetables. You can stick to the all-time standard, the salad, or choose a more cooked variety. In the summer I often opt for a salad, once it gets cold out I'll cook some veggies on the stove. Green beans and asparagus are two of my favorites because you can fix them just like a piece of meat on the stove, with a little bit of oil and spice. Asparagus also works well on the grill, along with bell peppers.
Well, that's the plan. As you lock down some simple recipes for yourself you can expand your arsenal, but just remember, it doesn't have to be complicated.

Nick K. Taylor is a chef, writer, and paleo enthusiast. Check out his site for more diet tips and paleo recipes.

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