Train hard... Win easy!

- Rui Rosario

Ultimate Golf Nutrition Guide

Food for Thought

Rui Rosario, Sean Cochran, David Olsen, Dianne Ronnow, David Goff, Margarethe de Clermont, Brenda Skidmore, Steven Muller

Table of Contents
3

Introduction
B y R u i R os ari o

24 10 Easy Weight Loss Diet Tips

By Margarethe de C lermo n t

Powerhouse Pre-game foods

B y R u i R os ari o

25 Super Foods Everyone Needs To Be

Eating For Nutrition, Health, & General Wellbeing

By Brenda Sk idmore

5 Day Meal Plan for the Busy Golfer

13 Jet Fuel for Your Golf Swing

B y S e a n Co chran

28 Boost Your Metabolism to

Lose Weight
By Stev en Muller

15 Eating for Health, Happiness and

Successful Weight Control!

18 Weight Loss Tips

Choosing The Best For You

B y D a v id O l s en

20 Five Health Foods

That May Be Making You Sick!

B y D ia n n e Ro nno w

22 - 5 Effective Tips on How to Burn Fat

in a Natural Health Diet Way That Really Works

B y D a v id G o f f

Introduction
Nutrition tends to be overlooked topic when it comes to the sport of golf. While many athletes in other sports have been advised to eat more nutritious meals for improved sports performance, golfers pay very little attention to dietary factors. Perhaps because golf is looked as a slow-moving activity that does not tax the aerobic or anaerobic energy systems that other sports do, the advantages of healthy eating habits have not been appreciated fully. Dietary habits have a profound effect on ones performance on and off the course. Take for example that the average round takes approximately 227minutes to complete, and that the player walks an average of 9000 meters. RCGA research suggests that the average player expends about 2000-2500 calories during a round of golf. With these facts in mind a player must eat adequate amount of pre-game carbohydrates, proteins, and fluids to achieve optimal performance. One should begin eating a low glycemic pre-game meal consisting of dairy foods, lentils, legumes, apples & other deciduous fruit, pasta, nuts, high-fiber bran, dried beans, which can easily be digested. This will give you sustained energy throughout the round, and prevent any mental or physical fatigue that we often feel when we exercise on an empty stomach. A player will always want to finish the round strong and not feel drained, better nutrition is a vital key that gives one the competitive advantage.

Powerhouse Pre-game Foods by Rui Rosario

The following is a list of the best foods to eat prior to the first tee. These foods will help keep you mentally alert, and assist in keeping energy levels high. Many of the foods are organic based, meaning that the food that has been produced without artificial fertilizers and that has not been subject to treatment with synthetic pesticides or growth promoters of any type, including hormones and antibiotics. Eating breakfast is an absolute must before teeing off. This doesnt include a cup a java and a donut. Lets start with some great food ideas before you head to the course. Some are just common sense, other ideas you might not have heard of. Fruit (always better to have natural sugar before noon for energy) Vegetables (yes, even for breakfast) Complex Carbohydrates (whole-wheat bagels, oats, couscous, rice are great examples) Protein (eggs, soy, chicken or turkey breast) Dairy (yogurt, milk, cheese)

Simple 5 minute breakfast ideas when youre in a rush

Whole grain bagel with teaspoon of organic butter Kashi Cereal with fruit and yogurt Whole-grain toast with peanut butter Hard-boiled egg sliced into a whole-wheat pita Scrambled eggs, with diced green & red peppers Slow-cooked Oatmeal with raisins or organic blueberries

For an awesome pre-game meal on the go as you take off for course or work, try out this breakfast shake, its got everything you need:

The Complete Breakfast Shake

1 cups natural soy beverage cup skim milk 2 egg whites 1 ripe banana ripe avocado 1/3 cup wheat germ or rolled oats 1 large tbsp natural nut butter (peanut, almond, hazelnut) 1 tsp flaxseed oil (optional, but good for you) Honey to taste (optional; use the raw, un pasteurized variety)

Put all the ingredients in a blender and liquify until smooth. Pour the contents into a plastic container and head out the door.

5 Day Meal Plan For The Busy Golfer

Monday

Breakfast
Mix: Pour over:

Protein-Rich Bran Flakes

1 scoop Vanilla Whey in 8oz 1% Milk 1.5 Cups Bran Flakes cereal topped with 1 Tbsp Raisins 430 Calories, 31g protein , 70g carbohydrates (11g fiber), 5g fat ( 2 g saturated)

Lunch

Chefs Salad
2 c chopped romaine lettuce 1 large hard-boiled egg 2 oz Healthy Choice turkey breast 2 oz Healthy Choice ham 1 oz sliced Cabot Light Cheddar cheese 1 oz sliced Cabot Light American cheese 6 cherry tomatoes 1/2 oz sliced almonds 2 Tbsp Hidden Valley Original Ranch Light 493 calories, 54 g protein, 20 g carbohydrates (4 g fiber), 22 g fat (6 g saturated)

Combine:

Dinner

Italian Sausage and Vegetable Stir-Fry

3 Shady Brook Farms Sweet Italian Turkey Sausages on low heat for 7 to 10 minutes, turning the links often. 2 c cooked Birds Eye Frozen Broccoli, Peppers, Onions and Mushrooms 2 Tbsp Kikkoman Less Sodium Teriyaki Marinade and Sauce 1 glass red wine (6 oz) 566 calories, 49 g protein, 33 g carbohydrates (9 g fiber), 19 g fat (5 g saturated), 15 g alcohol

Grill: Add to a skillet of: Have on the side:

5 Day Meal Plan For The Busy Golfer (Cont.)

Tuesday

Breakfast

Protein Packed Oatmeal

1 package Natures Path Instant Flax N Oats 1 scoop strawberry whey-protein powder (Choose a product thats 100% whey protein, such as Optimum Nutrition 100% Whey Gold Standard; optimum nutrition.com.) 3 Tbsp 1% milk 1 medium pear 1 c green tea or coffee 472 calories, 32 g protein, 76 g carbohydrates, 8 g fat (1 g saturated), 9 g fiber

Prepare: Mix in: Have on the side:

Lunch

Tuna Sandwich
2 1 1 1 1 2 1 1 1 slices 100% whole-wheat bread 3 oz can (or packet) Starkest Premium Chunk Light Tuna in Water Tbsp Hellmanns Light mayonnaise Tbsp mustard lettuce leaf slices tomato tsp chopped onions Tbsp chopped celery oz Planters non-salted almonds

Make with: Have on the side:

506 calories, 45 g protein, 41 g carbohydrates, 17 g fat (2 g saturated), 7 g fiber

5 Day Meal Plan For The Busy Golfer (Cont.)

Tuesday (Cont.)
Dinner Meat Loaf with Green Beans

Combine: 1 lb extra-lean ground beef 1/2 c oats 1/2 c Heinz One Carb Ketchup (Use this version instead of regular ketchup to avoid unnecessary sugar.) 1 large egg 1/2 tsp salt 1/2 tsp pepper 2 Tbsp dried onion flakes 1 tsp dried mustard 1 tsp Worcestershire sauce In a baking pan, mix and form the ingredients into a loaf with your hands. Then place into an oven preheated to 350F. Cook for 15 to 20 minutes. Makes 2 servings Have on the side: 1 c cooked green beans 530 calories, 52 g protein, 28 g carbohydrates, 20 g fat (9 g saturated), 5 g fiber

5 Day Meal Plan For The Busy Golfer (Cont.)

Wednesday

Breakfast

Cottage Cheese and Strawberries

1 c Breakstones 2% cottage cheese 3/4 c sliced strawberries 198 calories, 29 g protein, 14 g carbohydrates, 3 g fat (0.5 g saturated), 3 g fiber

Mix together:

Lunch

Mexi-Tuna
1 3 oz can (or packet) Starkest Premium Chunk Light Tuna in Water 3/4 c canned black beans 1/2 c salsa 1/2 c canned green beans 335 calories, 45 g protein, 41 g carbohydrates, 1 g fat (0 g saturated), 15 g fiber

Mix together:

Dinner

Panfried Salmon with Brocolli and Beans

One 5 1/2 oz salmon fillet 2 Tbsp olive oil

Panfry in preheated nonstick skillet on medium-high heat for 4 minutes. Turn and fry for another 5 minutes. Season with fresh lemon juice and dill.

Have on the side: 2 c steamed broccoli (measured raw) 1/2 can dark-red kidney beans ( (Wash thoroughly, then serve without cooking.) 516 calories, 56 g protein, 36 g carbohydrates, 19 g fat (3 g saturated), 18 g fiber

5 Day Meal Plan For The Busy Golfer (Cont.)

Thursday
Breakfast Spicy Omelet
1 c Egg Beaters 1 medium egg 1/2 c spinach 2 mushrooms, diced 2 Tbsp shredded Cabot Light Cheddar cheese 1/2 c salsa 1 slice 100% whole-wheat bread 1 Tbsp Smuckers low-sugar jelly 1 c V8 juice 421 calories, 37 g protein, 40 g carbohydrates (5 g fiber), 11 g fat (4 g saturated)

Make with: Have on the side:

Lunch

Chicken-and-Swiss Pita
1 Thomas Sahara 100% whole-wheat pita 4 oz baked skinless chicken breast (cut into chunks) 1 slice Sargento deli-style reduced-fat Swiss cheese 1 Tbsp Hellmanns Light mayonnaise 1 Tbsp Guldens spicy brown mustard 1/2 c shredded lettuce 1/2 c chopped tomatoes 1 c fresh strawberries 514 calories, 50 g protein, 54 g carbohydrates (9 g fiber), 12 g fat (2 g saturated)

Make with: Have on the side:

5 Day Meal Plan For The Busy Golfer (Cont.)

Thursday (Cont.)
Dinner Top Round Steak, Spinach, Mushrooms and Red Wine
8 ounces top round steak Saute on a pan with 1 tsp olive oil: 1 c fresh spinach c sliced mushrooms 15 to 20 minutes at 350F. Makes 2 servings 1 glass (4 ounces) Merlot 1 c cooked green beans 551 calories, 72 g protein, 10 g carbohydrates (4 g fiber), 13 g fat (3 g saturated), 15 g alcohol

Grill: Drink with: Have on the side:

10

5 Day Meal Plan For The Busy Golfer (Cont.)

Friday
Breakfast Slow cooked oatmeal with diced bananas
2 hard boiled egg whites 1 slice of whole grain toast 1 teaspoon of butter

Lunch

A Big Salad
Two cups of green leaf lettuce One-forth cup raw green beans One-forth cup snap peas One-forth cup chopped tomato One-forth cup sliced carrots One-forth cup apple slices One-forth cup blueberries One-forth cup chopped chicken breast One chopped hard boiled egg One ounce of shredded mozzarella cheese One-eighth cup walnut pieces Lemon and lime wedges

Mix:

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5 Day Meal Plan For The Busy Golfer (Cont.)

Friday (Cont.)
Dinner Thai Coconut Curry Chicken
1 lb. skinless chicken breasts or thighs, cut in bite-sized pieces 1/2 medium onion (optional, but I like it), chopped 1 medium red Bell pepper, chopped 12 oz. fresh or frozen green beans 1 can coconut milk (can use light or regular) Thai spices as described above to taste (depends on heat) Salt or seasoning salt to taste

PREPARATION: For maximum efficiency: 1. Heat some oil (I included 1 T in the nutritional info below) in the pan -- olive, coconut, peanut, or high-oleic safflower oil all work well. Amount depends upon size of pan; you want a thin coating on the bottom. 2. Chop onion, and add. 3. Chop pepper and add. 4. Stir. Cook until onion is getting soft, if it isnt already. 5. While that is cooking, chop the chicken. 6. Add the spices (including the salt). The amount will depend upon the spice. For example, with Penzeys Sate Seasoning, I use about 4 t, but for a hot paste, more like 2 t. It just depends upon how spicy the blend is and how spicy you like your food. Stir until the you start to smell the spices. 7. Add the chicken. Stir until almost cooked through. 8. Add the coconut milk. (Note: this makes a fairly soupy curry. If you want it thicker, just add maybe 2/3 of the can.) Bring it to a boil, and simmer for 3 to 5 minutes.

Serving Suggestion: Serve over jasmine rice. Makes 4 servings 404 calories, 30 gm protein, 12 gm carbohydrate, 4 gm fiber, 8 gm ECC , 27 gm fat. Very High* in Vitamin A, Vitamin B6, Viamin C, copper, magnesium, and selenium and phosphorus. High in pantothenic acid, riboflavin, thiamin, potassium, and zinc. Red pepper is one of the vegetables that are highest in antioxidants. Onions are high in quercitin.

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Jet Fuel for your Golf Swing

Improving your golf swing, golf game, and scores on the golf course hinges upon a lot of factors. Obviously, improving your golf swing, putting, short game, and golf course management will help. Most golfers, not all golfers mind you, ignore their golf fitness. Is your body strong, flexible, and powerful? Can your body fuel your golf swing, and what about the fuel for your body? Are you giving your body the right fuel to play well on the golf course? Yes, we are talking about nutrition, usually a topic that is overlooked, ignored, and certainly not fun to talk about, but an important part of improving your golf game. Essentially, what you put into your body has a direct affect of what you get out of it on the golf course, and in your golf swing. It is key on the golf course to provide your body with the right fuel during the course of a round. The pros do it all the time. You see them eating bananas, peanuts, and drinking water. Can you imagine what happens if Tour players do not fuel their body for a round of golf? They would go bonk! Bonk as in what can happen to a marathon runner at mile 23. Running out of energy is what we are talking about. If the Tour player does not provide their bodies with good fuel during the round, the body will begin to fizzle. Once the body goes, mental focus can slip, and a good score can go south very quickly. The amateur can learn from what the pros do on the golf course. Fueling their bodies with poor sources of fuel is the worse thing you can do for your game, whether you are playing a casual round or in the heat of competition. Grabbing that soda and candy bar at the turn does not necessarily help you. Sodas and candy bars with all their sugar is burned by the body very quickly, leaving you out of energy and feeling sluggish on hole number eleven. Good fuel sources for athletics are foods such as nuts, fruits, and water can keep you going strong for the entire round. We should also not forget about what we eat before the round. Often times an early morning tee time means skipping breakfast. We just grab a cup of joe and head to the range. Not eating a good meal before the round may not show up on the first tee, but once you hit the middle of round. Your stomach and swing will be telling you different. Bottom line; eat a good meal before your round. If you have an early tee time grab something quick, but something in the body. If you are playing late in the day, make sure you have a good lunch. tion. Looking at the bigger picture of fueling your golf swing and golf game. It comes down to nutri-

The nitty gritty of nutrition is pretty simple. We have fats, proteins, and carbohydrates. There are good and bad fats, proteins, and carbs. Eat the good ones your okay. Eat to much of the bad ones your not. 13

Jet Fuel for your Golf Swing (Cont.)

A quick look at all three categories should help.

Fats:
Fats can be either good or bad. Good fats can used by the body for fuel and are good to eat. Bad fats are exactly the opposite. Good fats (olive oil and avocados) are used by the body for fuel. Bad fats (butter and bacon) are not used efficiently by the body.

Proteins:
Proteins are the building blocks of the body. They help repair and build tissue. Good proteins: lean cuts of beef, chicken, turkey, nuts and eggs are good. Bad proteins: proteins with high levels of bad fats or cooked in bad fats are less beneficial to the body.

Carbohydrates:
Carbohydrates are the main fuel source of the body. Every carbohydrate is essentially sugar. What separates good carbohydrates from bad ones is the rate at which they are burned by the body. Bad carbohydrates consist mainly of simple sugars, which are burned very quickly by the body. Good carbohydrates consist of complex sugars that are burned slowly by the body. Bottom line; eat good carbohydrate sources. Sources of good carbohydrates are beans, apples, all-bran cereal, and whole grain bread. Bad carbohydrates to avoid are any food with a lot of simple sugars like candy, jellybeans, doughnuts, white bread, sodas, and white pastas. Bottom line when it comes to improving your golf swing, golf game, golf fitness, or health in general, you must provide your body with good fuel sources. It is okay to eat a few bad fuel sources once and awhile, but the key is moderation. Dont go overboard with the bacon, doughnuts, and sodas. Nutrition must be thought of as a long-term process, just like improving your golf game. You must have a plan in place, be patient, dedicated, and committed. Work hard on your nutrition and it will pay dividends in your golf swing, golf game, and life in general.

About The Author:

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels
the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson. He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website http://www.bioforcegolf.com. To contact Sean, you can email him at support@bioforcegolf.com. 14

Eating for Health, Happiness and Successful Weight Control!

Most of the fat in my diet comes from a combination of nuts and flax seed oil. However, it is well known that flaxseed contains a much higher concentration of Omega -3 oil. The best manner of extracting the oil while maintaining all the health benefits of the omega-3 fatty acids is by cold pressing the seed. In this form of oil extraction the flax seed oil is pressed out of the seed and not exposed to heat. Flax seeds are basically available everywhere. You can purchase then at a health food store to a place were you buy natural foods sold in bulk. Another study has found that omega-3 fatty acids, and by extension, flaxseed, can reduce the risk of macular degeneration, which is an eye disease that destroys vision by damaging nerve cells in the eye. Lignans and other flax seed components may also have antioxidant properties, which means they may reduce the activity of cell-damaging free radicals.

Eating for Health, Happiness and Successful Weight Control

Dont diet, just eat and lose weight!
First, the following diet is really not a diet, in the conventional sense, but a natural way of eating. It allows one to eat essentially anything one wishes, while attaining weight loss or weight control goals and consuming the necessary nutrients for a long and healthful life. The term diet implies restrictions by either eliminating or radically reducing the intake of certain foods or food groups. Most diets are inappropriate, unhealthful (some are even dangerous) and ultimately doomed to fail. The most important objective of eating any food is to provide the body with all the essential nutrients for a long and healthful life. Almost every food provides some element needed by your body. If you do not care about being healthy, avoiding sickness and disease and living a long life, then this natural way of eating is not for you. The second most important reason for eating any food is because you enjoy it and it makes you happy. It is highly unlikely that you will consistently, and for long term, eat foods that you do not enjoy. Similarly, it is extremely unlikely that you will be able to completely eliminate foods that you do enjoy from your diet. Many diets and dieticians expect a person to continually keep count of every calorie, carbohydrate and/or gram of fat that enters your mouth! Again, what is likelihood of being able to maintain this tedious ritual for any meaningful length of time? Nothing could be more depressing and stress- inducing as the constant monitoring of calories, carbs or fat. Therefore, if enjoying your meals is not important to you, then this natural way of eating is probably not for you. Finally, you should eat food 15

to maintain an appropriate weight for your height and frame. Being over-weight or under-weight is not conducive to a long, healthful life nor does it promote a positive self image. If being too heavy or too thin is not important to you, than this natural way of eating may not be for you.

Tips for Successful Weight Control

Lose or gain weight because you want to and not to please others. Otherwise, you will not be sufficiently motivated to change your bad eating habits. In fact, when the inevitable happens and you fail to achieve you goal, it will reinforce and, most probably, escalate the inappropriate behavior (i.e. over-eating, exclusively eating junk food, bulimia, etc.) You must begin this natural way of eating with a positive outlook and the belief that you can achieve your goals with a minimal amount of effort. If you lack the self-confidence and motivation, or you do not believe that you can lose or gain weight, you will not! The fiber in flaxseeds may also help against cholesterol, since it is soluble (similar to that in oats). Flaxseed has recently gained attention in the area of cardiovascular disease primarily because it is the richest known source of both alpha- linolenic acid (ALA) and the phytoestrogen, lignans, as well as being a good source of soluble fiber. Diets high in lignans can lead to a lower chance of getting colon, prostate, and breast cancer. Flax is 100 times richer in lignan than most whole grains. The effects of flaxseed on blood glucose levels are not clear, although hyperglycemic effects have been reported in one case series. However, this should not deter you from getting healthier with flax seed oil! You might be surprised, but flax seeds can also help with your acne problems. The presence of fatty acids in the seeds helps to control the production of androgens, which causes acne. It is extremely important for you to learn about the nutrients contained in the foods you eat. This is the only part of this natural way of eating that requires some effort on your part. The only way to accomplish this is to read. The internet is probably the best and easiest venue for obtaining this type of information. The following are excellent sources of health and nutrition-related information: 1. 2. 3. 4. Medline Plus - http://www.nlm.nih.gov/medlineplus/foodnutritionandmetabolism.html Food and Nutrition Information Center - http://www.nal.usda.gov/fnic/ McKinley Health Center - http://www.mckinley.uiuc.edu/ USDA Nutrient Data Laboratory - http://www.nal.usda.gov/fnic/foodcomp/

Remember, the key to weight control is to be healthy, happy and fit. You must understand which foods will provide these three, all-important elements. Believe it or not, there are foods which you enjoy that are actually good for you!

16

 Incredibly, many overweight people actually do not eat enough! Listen to your body, not your mind. Your body knows when it has had the appropriate amount of food and, more importantly, the appropriate amount of nutrition. Because many people do not understand nutrition, they eat food that does not supply sufficient nutrients to the body. They will feel hungry even after a large meal because theirs bodies are starving for proper nutrition. For this reason, most diets do not work or the individual cannot stay with the diet because it is an unnatural way of eating. Your body literally believes it is starving; therefore, it will take actions to survive the famine. It is a self-preservation mechanism, if you will. The body begins drawing off your muscles and stores the fat for later use in the event that it does not receive the necessary nourishment for an extended period of time. When a person finally falls off the diet (which is inevitable), they gain back all the lost weight and, in many cases, even more! The reason is because it takes the body sometime to adjust from its self-preservation mode, so all the food that is consumed is stored as fat while your body continues to draw from muscle. There is no such thing as losing weight fast. It will take 3 to 6 months (or more depending on the amount of weight loss needed),to lose a significant amount of weight. The good news is that once you have lost the weight, you should not gain it back because you will have learned about the food you eat. Yes, you have heard it before and you are now going to hear it again - exercise! Even a small amount of exercise (1/2 hour per day, 3 days per week) will greatly accelerate weight control. If you feel like having a snack or something sweet, have it. Your body is telling you it needs something. Of course, it would be better to eat a piece of fruit rather than a candy bar. However, either is preferable to over-eating at your next meal or agonizing over the decision to indulge the urge. Flaxseeds also contain omega-6 fatty acids in the form of linoleic acid; omega-6s are the same healthy fats found in vegetable oils. Men who eat fish frequently have a lower risk of prostate cancer. Stomach and intestinal cancers also appear to be less common in fish eaters. Flax Seed muffins prevents Cancer? How to do take Flax Seed? Find Flax Seed Recipe today! Omega-3 for health! Flax seed oil is rich in alpha- linolenic acid (ALA), an essential fatty acid that appears to be very helpful for heart inflammatory bowel disease, disease, arthritis and a variety of other health conditions. Randomized clinical trials have shown that omega-3 fatty acid supplements can reduce cardiovascular events (death, non-fatal heart attacks, non-fatal strokes). They can also slow the progression of atherosclerosis in coronary patients. Flax seed boasts a long history as a healing herb. First cultivated in Europe, the plants brown seeds were regularly used to prepare balms for inflamed skin and healing slurries for constipation. Why is Flaxseed called the miracle food? Find out at http://www.flaxseedfitness.com

17

Weight Loss Tips Choosing The Best For You

How do you know which weight loss tips are going to be effective for your body type? Everyone has their own ideas when it comes to weight loss and dieting. Dieting tips such as portioning what you eat, not eating late at night, carb counting and more. All of these tips are good ideas, but some may work differently on different people. Some people have a high metabolism and some have low ones. Diets should be chosen based on personal needs and certain circumstances might be present to send you away from one diet to another. How do you know where to begin? There are many different ways to lose weight. Weight loss programs are one of the most used ways. The first one that comes to mind is LA Weight loss. Programs such as these combine dieting and exercise with motivation from professional trainers. Jenny Craig is another popular weight loss program, which allows you starter food and teaches you better ways to eat, along with ways to manage your cravings and other problems of dieting. For those that need third party involvement to help lose weight, the weight loss tips and structure provided by weight loss programs seems to work well. Many of these programs include evaluation of metabolism, activity and personality types to assure youre on the right track. There are several weight loss programs available, so do your research before you begin. Another popular method is weight loss supplements use to help boost energy and curb cravings. There are many different kinds of weight loss supplements for all kinds of people. Be sure to talk to your doctor before you start to take weight loss supplements. Some contain products that can be dangerous in combination with other medicines, and some may have a negative affect on people with certain health problems. Picking a diet and having a plan is very important. Whatever diet you choose first think about your goals and what you may or may not be willing to give up when eating. Also, consider how much time each day for exercise you will set aside, and how much money you are willing to spend on foods to accommodate your diet and whether or not youll be using a gym. Keep in mind there will be work involved and going out of your comfort zone is required in most cases. Commitment is a very important key to reaching your goals and success. Perhaps the best weight loss tips you can keep in mind are these: 1) You must burn more calories than you consume in order to lose weight, 2) Making a commitment to healthy eating and regular exercise is the best thing you can do for your health and to maintain the weight loss once youve taken off the pounds. 3) Making lifestyle changes that are often required in order to lose weight arent easy, especially in the beginning, but once you see the results you wont ever want to go back to your old habits.

18

Weight Loss Tips Choosing The Best For You (Cont.)

When looking for more weight loss tips make sure they include healthy eating, exercise, food preparation, and support plans. Everyone needs a good support system to keep it together and stay on track to reach your goals. Good luck, you can do it!

About The Author:

David Olsen is the founder of http://www.40something-fitness.com, the website that helps you
defy middle-age. Mr Olsen is married with a young son. you, than

19

Five Health Foods That May Be Making You Sick!

There are many of us who are dieting and trying to live a healthy lifestyle. We exercise and go out of our way to eat the best foods we can. Most of us already know that trans-fats, white sugar and white flour are not the best health choices, especially if we want to keep our weight down. Unfortunately some of the very foods that we think are healthy are ones that can cause a lot of trouble for our bodies, and even make us ill. Below is a list of some surprisingly unhealthy health foods.

Artificial Sweeteners
Many people who are dieting, whether it is low calorie or low carb diets, will opt for beverages with artificial sweeteners instead of sugar. Admittedly sugar is certainly a troublemaker and should be avoided, but artificial sweeteners are actually worse for you and could even be dangerous to your health. All the artificial sweeteners are bad, but one of the worst sweeteners for us is NutraSweet (Equal, aspartame). There are over 92 different health related side effects associated with aspartame consumption, including brain tumors, birth defects, diabetes, emotional disorders and epilepsy/seizures. There are more adverse reactions to NutraSweet reported to the FDA than all other foods and additives combined. A much better alternative to chemically derived sweeteners is stevia, which comes from a plant. It has been used for centuries with no know side effects. It can be purchased in most health food stores in the United States.

Sports Drinks
Although marketers would have us believe that sports drinks are what the body needs when exercising heavily, the truth is that sports drinks are filled with sugar (sucrose, glucose, and fructose) and salt (potassium and sodium) as well as artificial flavorings and colorings. Add a little salt to Cool-Aid and you have about the same thing. You would be much better off drinking spring water or diluted freshly squeezed juices while exercising.

Most Energy and Sports Bars

Most sports and bars are also filled with things that are not the best for our bodies, and are little better than candy bars. Many of them contain sugar or artificial sweeteners, chemicals, preservatives, and synthetic nutrients. Check the ingredients before you buy an energy bar. Try to find one that is made with whole foods, such as oats and flax seeds, fruits, and natural sweeteners.

Soy Products
20 This is one of the most surprising ones of all, after all soy has been used for countless genera-

Five Health Foods That May Be Making You Sick! (Cont.)

tions in Asia. But the way we now use soy is very different than the way the Asians have traditionally used it. The ancient Asians knew that the soybean was hard to digest, so they had extensive fermenting processes that broke down most of the indigestible components, making it much healthier to eat. Examples of this would be products like soy sauce, tempeh, and miso. These were used in small amounts as condiments and flavorings, not as a meat replacement. But the way we use soy as a meat alternative (texturized vegetable protein or TVP) can be very unhealthy, since soy contains large amounts of toxins or anti-nutrients. Some of the problems the anti-nutrients in soybeans cause are conditions of the pancreas, cancer and thyroid problems. Soybeans also can block the bodys absorption of essential minerals.

Granola (and Other Unprepared Grains)

For the last 30-40 years granola has been synonymous with heath food. But eating unprepared grains, or grains that have not been soaked, fermented or sprouted, has only come about in the last 50-100 years. People who lived before our time understood that unprepared grains could cause dietary distress. Here are anti-nutrients in grains (like there are in soybeans), such as phytic acid and enzyme inhibitors, that make them harder to digest. These anti nutrients can cause serious problems like Crohns disease, colitis, and even mental disorders. Our failure to prepare our grains properly is one of the reasons that celactic disease is so prevalent now. So, stay away from the granola. Oatmeal is an excellent addition to our diets, but use whole rolled oats (not instant) and soak them overnight before boiling them for breakfast. Go to our recipe blog at http:// coconut-recipes.blogspot.com for a good recipe for coconut oatmeal. Good breads to eat are those that have properly prepared grains, including whole grain sourdough and sprouted grain breads. You can usually find these in specialty grocery stores and health food stores. If you are trying to lose weight and/or eat healthier, remember that just because a company markets a healthy product well or a health food store sells it, it doesnt mean that it is really healthy for you. Do some research before you grab that sports bar, or better yet, reach for an organic apple, cherries, or some other natural (not processed) food. Your body will thank you and reward you for it.

About The Author:

By Dianne Ronnow, 2005 Mohave Publishing. All rights reserved. For a list of foods that are
good for you to eat, visit our website at http://enzyme-health.com Thousands of people are losing weight and getting healthier adding coconut oil to their diets. Discover the secrets of coconut oil weight loss at http://Coconut-Oil-Diet.com now.

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5 Effective Tips in How to Burn Fat in a Natural Health Diet Way That Really Works
Often Im asked for my top few tips on diet. These natural healthy diet tips will keep you on the right path of a natural fat burning. Enclosed I have outlined the five most important tips to lose weight fast that can be incorporated into any sensible diet and are guaranteed to speed the weight loss process in a natural health diet manner. These natural health diet tips can definitely help you discover a fat burning secret that works well. The fat burning process relies on not only a matter of proper dieting but it is also affected by the correct exercise and proper training techniques.

Eating
Many people believe one of the best diet tips is skipping breakfast, as it will help them lose weight, this is totally incorrect. For people who would be limiting their carbohydrate intake in this manner, a diet devoid of fats, as the myth goes, is just not feasible. You should try to prioritize eating carbohydrates early in the day, and focus on decreasing carbohydrate portion size as afternoon and evening approaches. The fact is that by eating the right foods (adopting healthy eating habits), limiting fat and sugar intake, and eating the right carbohydrates in a sensible manner will start you on the road to natural health diet. This is important because the rate at which your blood sugar rises after eating is important in managing your weight.

Calories
You should burn more calories by elevating your metabolism so you lose fat faster. It contains a few references about the basics of weight loss (or body fat loss) such as drinking plenty of water and burn more calories than you consume. What we also know however, is that moderate workout - though raising metabolism - burns fewer total calories than a more energetic or intense way of exercising. If you continue to eat more calories then you burn off your body fat will stay the same or even increase, no matter how much exercising you do. So youd better have to take care of your eating behavior as well as how much of calories your body gets from the food you eat. In a natural health diet manner, it found vegetables are very low in calories and sugar. They are the best choice if you are juicing to control your weight.

Exercise
Constant strenuous exercise conditions your body to burn blood sugar, instead of fat. To see if the food, or the pills, or the exercise is really returning benefits whether you are low-carb dieting, trying a 22

5 Effective Tips in How to Burn Fat in a Natural Health Diet Way That Really Works (Cont.)
new fat loss supplement, or starting a new exercise regimen, inexpensive test method can be the most important tool for you to give a test on them. Make sure your program is safe, effective, and actually burning fat. Exercising while listening to the classical music help you lose weight a lot faster than listening to loud fitness pop music.

Fitness
Ever wonder how fitness models look so great in magazines. Its just too hard to sell images of flabby fitness models. You must do some research and identify the kinds of fitness and exercise programs, based on your body type that you must embrace and follow to attain the health results you aspire to achieve. Whether your goal is to lose weight or gain muscle, you should stick to a diet plan or program you are applying until you obviously see the improvement. It takes few months to get a better result if you continually do it.

Walking
Because walking is fun, easy, and requires little time and no financial investment, its our top choice for cardiovascular activity. Because its rhythmic (you repeat the same basic movements), and its aerobic (you take in and use more oxygen than usual), when walking is sustained for more than several minutes at a time it provides fantastic cardiovascular benefits - including weight loss - and can be quickly and easily implemented into your daily routine.

In Summary
So there you have 5 tips to help you lose weight in natural health diet manner that can be incorporated into ANY sensible balanced diet. I hope these tips will start you on a powerful course of weight control and healthy living that does not need to involve diet pills. The diet tips require no real will power and can improve anyones diet and chances of healthy weight control.

About The Author

B y D a v id G o f f

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10 Easy Weight Loss Diet Tips

Want to lose weight effortlessly but healthily? Its easy to lose weight with these easy diet tips. Pay close attention to what you eat and drink, but no need to make dramatic sacrifices! Just follow these simple guidelines to start your weight loss program or give your diet a boost when it seems to have stuttered to a halt. 1. Keep a food diary. Make a note of everything that you eat and drink. You do not need to count calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks. 2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. 3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc. 4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day. 5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fibre and reduce fat. 6. Plan your meals and snacks ahead of time. Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food. 7. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season. 8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning. 9. Use whole grains wherever possible. The fibre will give you a fuller feeling and also help your digestion. 10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals. Choose food that you must chew. Again this will increase your fibre intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky. Making gradual changes is easier for both your mind and your body to accept and get used to. If you follow these easy weight loss diet tips you will not feel deprived, and you may even find that is all you need to do to reach your target weight. By M a r g a r e th e d e Cl erm o nt 24

Super Foods Everyone Needs To Be Eating For Nutrition, Health, And General Wellbeing
Take a more in depth look at what the positive effects are to eating more color rich, dense plant super foods, and in eating more of the health enhancing properties of good super food fat foods. Super Foods are a classification of certain types of whole foods (minimally processed whenever possible) that are believed, and have been shown, to be good for you. If you begin to make a conscious effort to include more of these super foods into your weekly diet, and commit to understanding why they are good for your body, then you will be living a healthier life inside your body. Of Course, you should know fresh and raw is best but, whether canned, frozen, or minimally processed, it is far better to eat them this way than not to eat them at all. Eating these health enriching super foods will help you look and feel your best, and younger. They will, also, help you lose excess weight and maintain it, reduce your risks of life long diseases, give you longer lasting energy, and a feeling of full satiation after eating them. So lets get started on some of the best super foods you need to be eating to reach your healthy body goals.

What plant super plant food is good for helping to soften your skin? Pomegranates.
Pomegranates are loaded with an antioxidant vitamin, vitamin C. Plus, the juice from the seeds contain ellagic acid and punicalagin. The first substance fights free radical damage; the second substance may increase your bodys ability to preserve collagen. Collagen helps keep skin looking moist, young, and soft.

What super plant food helps smooth fine lines in the skin? Blueberries.
Blueberries have become notoriously known for their antioxidant power. They have more antioxidants than almost any other plant food. Blueberries help protect your skin, and acts as a natural sunscreen to protect skin against sunburning, strengthens overall brain functioning, and helps you fight emotional stress.

What super plant foods help firm skin, giving it more elasticity? Kale and spinach.
These two veggies, and many others, have high levels of the antioxidant vitamins A, C, D, E, and K. and other compounds known as phytonutrients. These natural plant food substances help guard against sunburning the skin, strengthen heart (cardiovascular) health, and helps protect you from developing cancer.

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Super Foods Everyone Needs To Be Eating For Nutrition, Health, And General Wellbeing (Cont.)
What cold water fish sources, also known as super foods, helps keep skin, hair, and joints healthy and properly lubricated? Sardines, salmon, mackerel, tuna, and other small ocean fish species.
Do not care for the taste of fish? Well, you can still get your omega-3s in smaller amounts in flaxseed, walnuts, almonds, grass-fed beef and free range poultry meats and eggs. Omega-3 fats are great for sharp mental functioning, reduces risk of developing heart disease, cancer, and lowers the risk of developing behavior and mood disorders (depression).

What super plant food helps control brown age spots on the skin? Green, black, and white teas.
These healthy brews contain a substance called catechins. This phytonutrient helps prevent skin damaging sunburns. Another substance found in green, black, and white tea leaves is another phytonutrient known as polyphenols. This nutrient chemical may possibly help to reverse, or prevent, brown age spots on the skin. Both of these phytochemicals have also shown to help protect us against heart disease, cancer, and stroke. Tea contains half the amount of caffeine than coffee. Black tea, in particular, has been shown to improve oral mouth health. Teas can be drank either hot or iced, and can be used as a flavoring agent in marinades and other dishes.

What healthy fat oils help maintain a rosy skin glow? Olive oil, coconut oil, and lean animal saturated fats such as grass-fed beef and free range poultry meats and eggs.
Olive oil is mostly a monunsaturated fat. It also contains a small amount of polyunsaturated fat, so do not over use it. Extra virgin olive oil has a higher level of the antioxidant vitamin, vitamin E. Olive oil also activates the secretion of bile in the gallbladder, and regulates pancreatic hormones better, and more naturally, than prescription drugs. Consequently, it also lowers the incidence of gallstone formation. Coconut oil increases energy levels by boosting your metabolism. It is mostly a saturated fat food source (60%), to a lesser degree, it has a small amount of monounsaturated fat oil, and a trace amount of polyunsaturated fat.

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Super Foods Everyone Needs To Be Eating For Nutrition, Health, And General Wellbeing (Cont.)
I would suggest cooking with both of these healthy fats, alternating their use in specific dish recipes, for example; coconut oil for stir frying and frying meats and vegetables, olive oil for salad dressings and meat marinades. Lean sources of poultry and animal fats come from mostly grass fed, free range livestock. As mentioned earlier, these healthy proteins and fat food sources are higher in omega-3s than conventionally, mostly grain fed, meat sources. Omega-3s improve blood circulation, leaving skin with a rosy, supple look and feel.

What dietary fluid substance helps to better distribute all of these healthy food nutrients to where they are needed throughout your body? Why it is water, of course.
No other fluid solvent does this more efficiently than pure water. Water will, also, carry away toxic body wastes, hydrate all body cells, and consistently lower and maintain a more desired body weight, naturally.

Would I kid you here?

No, I absolutely would not. After all, this is a chosen area of serious passion for me. This strategy does work, and I might add, eating more as nature had intended for us to eat has brought me out of a state of ill health, to enjoy a much healthier body and lifestyle today! You can do it this way too, and be most successful at eliminating, or easing, many different health challenges that you are currently, and frustratingly, tolerating at the moment. At the very least, it should make you feel better knowing that you are actively trying to do something to improve your dismal situation. Take a more in depth look at what the positive effects are to eating more color rich, dense plant super foods, and in eating more of the health enhancing properties of good super food fat foods.

About The Author

Brenda Skidmore has spent the last four plus years actively researching natural health care alternatives. It is her sincere desire to empower others by sharing this important information. To improve your health today visit mywater4life

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Boost Your Metabolism to Lose Weight

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to burn fat and lose weight fast with the least amount of exertion. Metabolism is the rate by which the body produces and consumes energy and calories to support life. There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, the digestive system, stress levels, personal diet, and activity levels. Metabolism slows down due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up ones metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

Increase the amount of repetitions of a particular exercise. Add the level of resistance Utilize advance exercise techniques if possible

For cardiovascular training

Insert intervals between exercises Perform cross-training and combine the exercises Add up on resistance and speed

2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat. 3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive exercise 2-3 times a week should be in order to stabilize blood sugar. 28

Boost Your Metabolism to Lose Weight (Cont.)

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism. 5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber. 6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body systems operations to decrease its speed, and produces unneeded stress as a result. 7. Detoxify the digestive system. A clean and healthy digestive system not only helps the body to run more efficiently, it also gives you energy and helps you to crave healthier foods. This makes a cleansing program, such as Isagenix 9-Day Cleansing and Fat Burning System, a great way to jump-start a weight loss regimen. 8. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart. 9. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism. 10. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns. 11. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed. 12. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed. 13. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains. Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life. Fighting cravings is hard for most of us. A great help in the quest to eat healthier --and fight those unhealthy cravings-- is a body cleansing program. Visit www.loseweightandcleanse.com for details on Isagenixs 9-Day System.

About The Author

Steven N. Muller health, fitness and sleep expert and is currently involved with following websites: http://www.loseweightandcleanse.com and http://www.sleepmanagementconsultants.com

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