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“Banking Calories”: Eat Less Now To Pig Out Later???

Tom Venuto
3679

Suppose you’re on a diet and you have a banquet or a holiday party coming up. You’re expecting a big meal to be served for dinner, and there will be open bar with lots and lots of “party snacks.” You’re not sure if there will be any healthy food there, but you are sure that you’re going to be in a festive, partying mood! What should you do? Should you cut back on your food earlier in the day to make room for the big feast?
What I’ve just described is commonly known as “banking calories,” which is analogous to saving calories like money because you’re going to consume more later, and it’s a very common practice among dieters. If you’re really serious about your diet and fitness goals however, then the answer is no, you should NOT “bank calories! Here’s why and here’s what you should do instead:
First of all, if you’re being really honest with yourself, you have to agree that there’s almost always something healthy to eat at any gathering. You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, cheese, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there’s usually a tray full of carrot sticks, cauliflower, celery, fruit, turkey breast and other healthy snacks too?
No matter where you are, you always have options, so make the best choice you can based on whatever your options are. If nothing else, you can choose to eat a small portion of “party foods” rather than a huge portion.
If you skip meals or eat less earlier in the day to bank calories for a big feast at night, you are thinking only in terms of calories, but yo’re depriving yourself of the valuable nutrition you need all day long in terms of protein (amino acids), carbohydrates, essential fats, vitamins, minerals and other nutrients that come from healthy food, as well as the small frequent meals required to stoke the furnace of your metabolism.
Not only that, but eating less early in the day in anticipation for overeating later is more likely to increase your appetite, causing you to binge or eat much more than you thought you would at night when the banquet does arrive.
Eating healthy food earlier in the day is likely to fill you up and you’ll be less likely to overeat in the evening. High fiber foods, healthy fats and especially lean protein, tend to suppress your appetite the most.
I don’t like the concept of “banking calories.” Your body just doesn’t work that way – it tends to seek equilibrium by adjusting your appetite to the point where you consume the same total amount of calories in the end anyway.
Even if it worked the way you wanted it to, why would you eat less (starve) in an attempt to burn more fat, then overeat (binge) and put the fat right back on? Why allow yourself to put on fat in the first place?
A starving and bingeing pattern will almost certainly cause more damage than an occasional oversize meal. Some dieticians might even say that this kind of behavior borders on disordered eating.
A better approach is to stay on your regular menu of healthy foods and small meals through the entire day – business as usual – and then go ahead and treat yourself to a “cheat meal,” but sure to keep your portions small.
It should be a big relief to know that on special occasions, whether it’s a party, restaurant meal, banquet or holiday dinner, you can eat whatever you want with little or no ill effect on body composition, as long as you respect the law of calorie balance. However, you CANNOT starve and binge and expect not to reap negative consequences.
To burn fat and be healthy, you don’t have to be a “party pooper” or completely deny yourself of foods you enjoy, but you do need to have the discipline to stick with your regular meal plan most of the time and control your portion sizes all of the time.
Copyright 2005 Tom Venuto
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Online Pilates

“B” Vitamins, Unleash The Beast Inside You

Word Count:
400

To find the best Online Pilates company, click here for Cara McGrath Pilates.

For the best Online Pilates company, call Cara McGrath Pilates.

This is another vitamin article that I have written, but the only difference is that this one goes into more detail about specific vitamins. My previous articles do not do that. Those articles were more of a short introduction into vitamins, their role and their best food . I’ll start with 2 water Soluble Vitamins and 1 fat soluble vitamins.
Water Soluble Vitamins: These are water-soluble vitamins that are not stored in the body and must be replaced each day. These vitamins are Vitamin B1, Vitamin B2, vitamin B3, vitamin B6, vitamin B12, Folic Aid, Pantothenic Acid, Biotin and vitamin C.
Lets start with the b vitamins: Vitamin B1 is needed to process carbs, fats, and proteins. Vitamin b1 is required by everybody to form the fuel the body runs on. Every nerve cell requires vitamin b1 to function properly. Wheat germ, peas, beans, enriched flour, fish, peanuts, and meat are all excellent s of vitamin b1. People with advancing age, a poor diet and too much alcohol consumption may result in vitamin b1 deficiency. The suggested RDA for vitamin b1 is unclear but The amount found in most multivitamin supplements is more than enough. Vitamin b1 works hand in hand with vitamin b2 and vitamin b3.
Vitamin b2:

Helps release energy from foods. Essential for healthy eyes, skin, nails and hair. Their s are: Whole grains, brewer’s yeast, torula yeast, wheat germ, almonds, sunflower seeds,cooked leafy vegetables. The suggested RDA for vitamin b2 is unclear but The amount found in most multivitamin supplements is more than enough.
Please note, be aware that vitamin b3 or Niacin, as its commonly known as, may cause a reaction in some people. Itching and or burning are two of the symptoms. The author of this article found that out the hard way. Fat-soluble vitamins: Theses vitamins are A, D, E and K. These vitamins are dissolved in fat and stored, therefore they are not needed every day in the diet. Over consumption of fat soluble vitamins may pose a risk of toxicity.
Vitamin A: Vitamin a is a fat soluble vitamin and as mentioned before, should not be consumed in excess. For the maintenance of skin, mucous membranes, bones, teeth, and hair; eye sight. Their s are: green vegetables, melon, squash, tomatoes.
Well that’s it for this article.

Look for more of my vitamin articles coming soon.
The information presented in this article is for informational purposes only and is not meant to diagnose, treat or cure any disease or condition. This article is not a substitute for a health care professional. Please consult a medical professional before beginning any vitamin program.
Copyright 2005 Andy Casasanta

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Online Pilates

Acne Scar Solution

Word Count:
400

To find the best Online Pilates company, click here for Cara McGrath Pilates.

For the best Online Pilates company, call Cara McGrath Pilates.

After deciding visiting a dermatologist, you may wonder whether prescription drugs are effective for the prevention of acne as well. Experts say that all standard dermatological treatments for adult acne should also be used for prevention.
If topical combination therapy of traditional medicine is unsuccessful, then your dermatologists may suggest that you begin taking oral antibiotics such as tetracycline, erythromycin, or minocycline while using topical creams. They may also suggest that you undergo some laser treatments just to get rid of those acne scars.
Fortunately, there are other ways to do it naturally. There are skin care products these days that have natural ingredients and biological substances that are effective in treating acne scars as well.

However, these acne scar treatments will be useless if you fail to identify the causes of acne. Chances are, it will only re-occur and get back to being a problem once again. So, it’s always better to identify its causes before you treat the acne and get rid of the scar.
Some experts explain acne breakouts based on a psychological dilemma. They say that a persistent skin symptom can be a message from your inner self. Stress and an imbalanced diet may be triggering this skin problem.
Avoid stress as it can trigger the accumulation of acne. Try saying no more often, it’s just like when your plate is full, don’t put more on it. Instead, practice finding some quiet time for yourself and try to rest more on weekends.
Indeed, there are no nippy fixes in treating acne and acne scars. It may involve a lot of processes and products which may vary depending on how you will utilize them or what your doctor will prescribe.
However, the best part of treating them is to stay on the natural side. Use skin care products that contain biological substances and try to maintain a no stressed life. In this way, you will surely obtain that wonderful skin you had before.
Bio Skin Care cream is a natural treatment for Acne scars due to its natural components. Clinical trials have shown that the best skin renewal and skin repair results are achieved when exfoliation of damaged cells is combined with SKIN REGENERATING ACTIVATORS. That’s why this cream will resolve your skin problems.

Other reasons:
1. This cream also contains natural antibiotics that fights infection
2. It has natural skin regenerating ingredients that eliminates, if not eradicate, dark or red spots which causes the ugly appearance of scars.
3. It has glycolic acid that facilitates skin renewal.
4. It has vitamins that curbs swelling and irritation.
5. It promotes the elaboration of the two most important ingredients that facilitate skin renewal: elastin and collagen. These two are the one responsible in maintaining the moisture in the skin at the same time preserving its elasticity as the skin is on its healing process.
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Online Pilates

A Better You” Your 7 days program to self-improvement

Word Count:
693

To find the best Online Pilates company, click here for Cara McGrath Pilates.

For the best Online Pilates company, call Cara McGrath Pilates.

I seem to lost count on how many times I’ve read and heard of celebrity marriages failing almost left and right. Not that I care (and personally I don’t), it seems strange that we often see movie and TV stars as flawless people, living the fairytale life of riches and glamour. I suppose we all have to stop sticking our heads in the clouds and face reality.

There are many ways to lose your sense of self-esteem despite of how trivial it could get. But whatever happens, we should all try not to lose our own sense of self.

So what does it take to be a cut above the rest? Here are some of the things you can think and improve on that should be enough for a week.

1. Know your purpose
Are you wandering through life with little direction – hoping that you’ll find happiness, health and prosperity? Identify your life purpose or mission statement and you will have your own unique compass that will lead you to your truth north every time.

This may seem tricky at first when you see yourself to be in a tight or even dead end. But there’s always that little loophole to turn things around and you can make a big difference to yourself.

2. Know your values
What do you value most? Make a list of your top 5 values. Some examples are security, freedom, family, spiritual development, learning. As you set your goals for 2005 – check your goals against your values. If the goal doesn’t align with any of your top five values – you may want to reconsider it or revise it.

The number shouldn’t discourage you, instead it should motivate you to do more than you can ever dreamed of.

3. Know your needs
Unmet needs can keep you from living authentically. Take care of yourself. Do you have a need to be acknowledged, to be right, to be in control, to be loved? There are so many people who lived their lives without realizing their dreams and most of them end up being stressed or even depressed for that matter. List your top four needs and get them met before it’s too late!

4. Know your passions
You know who you are and what you truly enjoy in life. Obstacles like doubt and lack of enthusiasm will only hinder you, but will not derail your chance to become the person you ought to be. Express yourself and honor the people who has inspired you to become the very person you wanted to be.

5. Live from the inside out
Increase your awareness of your inner wisdom by regularly reflecting in silence. Commune with nature. Breathe deeply to quiet your distracted mind. For most of us city slickers it’s hard to even find the peace and quiet we want even in our own home. In my case I often just sit in a dimly lit room and play some classical music. There’s sound, yes, but music does soothe the savage beast.

6. Honor your strengths
What are your positive traits? What special talents do you have? List three – if you get stuck, ask those closest to you to help identify these. Are you imaginative, witty, good with your hands? Find ways to express your authentic self through your strengths. You can increase your self-confidence when you can share what you know to others.

7. Serve others
When you live authentically, you may find that you develop an interconnected sense of being. When you are true to who you are, living your purpose and giving of your talents to the world around you, you give back in service what you came to share with others -your spirit – your essence. The rewards for sharing your gift with those close to you is indeed rewarding, much more if it were to be the eyes of a stranger who can appreciate what you have done to them.

Self-improvement is indeed one type of work that is worth it. It shouldn’t always be within the confines of an office building, or maybe in the four corners of your own room. The difference lies within ourselves and how much we want to change for the better.

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Online Pilates

7 Simple Tips to Help Fulfill Your Weight Loss Resolutions

Word Count:
400

To find the best Online Pilates company, click here for Cara McGrath Pilates.

For the best Online Pilates company, call Cara McGrath Pilates.

“Goals……and resolutions.”

Yes, it’s that time of the year again.
Why is it that every time Jan 1st comes around, everyone starts to think about their new resolutions for the year? Or perhaps “new” isn’t the correct word — perhaps “recycled” is more apt? After all, isn’t it true that for most people, “resolutions are made to be broken?”
Goals are a wonderful way to inspire us towards getting the things in life that we want, but more often than not, they simply end up unattained and we get frustrated (again) at the end of the year.
But it doesn’t have to be so.
Really.

You can attain your goals or resolutions, but only IF you know how to go about setting them up correctly in the first place. And I’ll give you a few useful pointers to help you get started on the right track…
– Begin with the end in mind. What’s the end result you want to achieve? Do you want to lose weight? Or do you want to drop 1 dress size instead?
– Get specific and be realistic. It’s not enough to just say “I want to lose weight.” How much do you want to lose _exactly_? By when? A better goal is to say “I want to lose 11 pounds in 3 months.” And make sure your goal is realistic. If you want to drop 27 pounds, it’s not realistic to say you want to do that within the next 7 days, not to mention that it’s not healthy to do that! Or if you’ve been putting on the weight slowly over the last 10 years, it’s not quite realistic to say you want to go back to your weight 10 years ago within a month.
– Break it down into smaller and easier “baby steps.” Let’s say you want to lose 20 pounds. That seems like an insurmountable task, but it becomes easier to manage if you look at it as losing an average of 1 pound per week, over a course of 20 weeks. Now’s that manageable! For you to lose a pound a week, you only need to create a calorie deficit of about 500 calories per day by controlling your diet and increasing your amount of exercises.
– Okay, now for the big “secret” — the missing key to achieving your goals: Write down your “Why” i.e. what are you doing this for? Most people skip this step, and it’s a primary reason why they never seem to achieve their goals. It’s absolutely critical for you to write down the reasons why you want to achieve each specific goal. For example, if the goal is to “lose 20 pounds in 6 months,” write down why you want to lose that weight. And here’s another tip: Make it “personal and emotional.” The more “emotional” the reason, the more likely you’ll be driven towards the goal. So, let’s say you’ve got kids. An example of a good “reason why” is “I know being overweight is a leading cause of many health problems — I will lose the 20 pounds and get healthier so that I will not be a burden to my children, and be able to stay healthy long enough to attend my daughter’s wedding and be there to carry my grandchildren.” A ssuming all these things are important to you, of course. 🙂 But I’m sure you get the picture.

– “Write it down and put it up!” It’s usually not good enough to just think of the goals in your head. You need to write down all your specific goals and the “reasons why,” and then paste it up where you will look at it every day. Don’t write it down on a notebook and chuck that inside the drawer. Instead, paste it up on your dressing table mirror, or anywhere else that is in plain sight. Remember, “out of sight, out of mind!”
– Do not be too ambitious. Aim for a loss of 1-2 pounds per week, at the max! Losing more than that amount is bad for you. And it’ll most probably be caused by a loss of water and/or muscle, rather than your unwanted excess body fat.
– Be realistic and “go with the flow.” The pounds didn’t come on overnight, so don’t expect them to disappear in a jiffy too. And sometimes the weight loss isn’t as fast (or as much) as planned. But don’t get stressed out, because stress will only add on the pounds. It’s important that you don’t think of the weight loss process as “all or nothing.” Instead, think of it as “slowly but surely.” The weight may go up a little sometimes, but if you stick to your plan, you’ll still be delighted at the end of the year!
Use these simple steps and make a positive difference to your life this year! Best of luck!
Copyright 2006 Tracy Lee

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Online Pilates

.Preparing For Pregnancy

Word Count:
563

For the best Online Pilates company, call Cara McGrath Pilates.

How childbirth is happiness for the parents; preparation for childbirth; change in lifestyle, diet, fitness regime; information on health background of the couple; information on stress, disorders, and anxiety in pregnancy.

pregnancy, anxiety

To find the best Online Pilates company, click here for Cara McGrath Pilates.
Almost every woman is blessed with the capacity to bear a child at least once in her lifetime. It is considered to be one of the greatest gifts that a woman can give her husband. Bearing a child would make the couple more closer together, and at this certain point in their lives they can actually call themselves a family. Upon learning that the woman is pregnant, most couples enthusiastically start planning for her pregnancy and eventual childbirth.

When talking about pregnancy, it is important to know about preconception issues regarding on giving birth. A check up with the physician or midwife would be advisable for the woman in order to face facts on childbirth. Physical preparation is needed for giving birth, since this could really change the normal function of the woman’s body. A caregiver would be helpful in preparing the woman’s body in conceiving, and also impart information concerning potential problems in pregnancy. Anxiety is felt at this point, since the woman would really have to follow certain precautions in order to conceive a healthy baby. By seeking advice regarding on preconception, safety, lifestyle changes, prenatal vitamins, and the importance of folic acid, the woman could really prepare for giving birth.

In preparing for pregnancy, a change in the woman’s lifestyle is needed. Smoking cigarettes is a definite no-no, and also the consumption of alcohol. These addictions can affect the health of both the woman and her unborn baby. A woman might need to lose or gain weight, according to her present weight relative to her height and build. Being too fat or too thin might bring complications for both the woman and the baby. A good start in preparing for childbirth would be to establish a fitness regime for the period of the pregnancy. Asking the physician about nutrition and working out would be recommended for possible questions regarding exercise and food intake.

Learning more about the woman’s body while on the early stages of giving birth is essential for proper knowledge of the situation. Various parts of a woman’s body have specific roles when it comes to pregnancy. Certain disorders from both prospective parents should be discussed with the physician for additional health background information. Anxiety and stress is also felt by the couple since this is a very critical stage for the woman. Preconception stress is normal in women about to give birth, considering factors such as scheduling, sexuality, and self esteem, among many others.

When preparing for pregnancy, the couple should be confident enough to know how to handle a child. Knowledge of early pregnancy symptoms are also important since these are signs that giving birth would happen in due time. When the couple feels that they are ready, then a visit to the Obstetrician/Gynecologist (OBGYN) would help in gleaning more information on pregnancy. At this point, the couple can make use of a pregnancy calendar in order to follow the due course of giving birth.
Anxiety is often felt by women when they know that they are pregnant. Feelings of worry and tension are usual signs that shows her being anxious about giving birth. But by spending time with your husband, regular visits to the OBGYN, finding time to relax and unwind, with good exercise, anxiety should not be a problem at all. All you have to worry about is what to name the baby?