A Gluten Free Diet Resolves Joint Pain, Intestinal Problems, Fatigue, and Depression

(I am reposting this article by my friend Dr. Peter Osborne.  His website link is http://www.glutenfreesociety.org/)


The story below is a common story. I see cases like this all the time. A person comes into my office with multiple unresolved medical issues. Typically many of my patients are on 5 or more medications and have been to a multitude of specialists to no avail. My focus is food. It is not rocket science or brain surgery. To a large extent, we are what we eat.
Too frequently, people are put into a victim role by their doctors. They are told – “you have ________.” (fill in the blank with diabetes, cancer, heart disease, celiac disease, or any disease you want).

The sad part is that people are not told why the disease exists in the first place. They are simply medicated, and when a question comes up, the doctor often times will say – “You just need to accept it and take the medication for the rest of your life.” No meaningful dialogue about diet or the quality of food is offered. I actually had a patient last week who’s doctor told her that she could eat 1200 Calories of twinkies or 1200 Calories of any other food. He told her that a Calorie is a Calorie, and that it did not matter what foods provided it. This doctor was a prominent endocrinologist! (and in case you were wondering – Nutrition is not taught in medical school.)
How is it that the most fundamental science can be ignored as it relates to impacting health and disease? Great question! Look at what is taught in school – not in class – but in the cafeteria:


The menu can be summarized as such – grain, potatoes, and processed meat and cheese are healthy meals for our growing children.
That’s the message we teach regardless of the message being preached. Childhood obesity is a huge problem today, and the growing epidemic of autoimmune disease is central to food. By the way – did you know that there are more cases of autoimmune disease than there are cancer?

That brings us to another important point – The “Gluten Free Food Industry”. Product after product is being produced to cater to those on a gluten free diet. The up side to this is the recognition that gluten sensitivity is a real entity that requires dietary change to promote good health. The down side – it promotes the wide spread use of foods that are not healthy, that are cross contaminated with gluten, and in many cases, it promotes foods that contain gluten (just not the traditional gluten that is blamed for celiac disease). You see, there are thousands of different gluten proteins. Unfortunately, only a handful of them have been studied. So what do we do? We assume that they are safe despite the fact that the average person with celiac disease will go on to develop 8 more autoimmune diseases over a lifetime while ignorantly shoveling in gluten free substitute foods. Remember – gluten free does not mean healthy, and when someone is trying to recover from years of gluten induced damage, we are not doing them any favors by telling them that it is OK to eat a “gluten free” cookie.

Those who forget history are doomed to repeat it…

If we look at food processing history, in every instance we find a company telling us how much better for us a processed manipulated food item is than what God created. We inevitably find in the end that we made a mistake.

Margarine Vs. Butter

Nutrasweet Vs. Sugar

Sweet n Low Vs. Sugar

Splenda Vs. Sugar

Gluten Free Food Products (loaded with chemicals, preservatives, gluten in other forms, etc) Vs. Gluten containing products.


This is from  Dr. Peter Osborne, AKA: The Gluten Free Warrior
http://www.glutenfreesociety.org/

Check out his website and sign up for his newsletter to learn more about how Gluten may be killing you.

4 Reasons to Eat Quinoa - Dr. Andrew Weil

If you've been hearing more about quinoa lately, it's not a surprise. Considered a "super food," quinoa, ("keen-wah") is a relative of beets, spinach and Swiss chard, but its seeds resemble a whole grain and are prepared and eaten in much the same way. Available in light brown, red and even black varieties, quinoa is light yet filling and has a mellow flavor.

So what makes quinoa so nutritious?

1. Is high in magnesium - magnesium helps relax blood vessels, which may result in fewer headaches for migraine sufferers and decreased risk of hypertension and stroke.

2. Is a good source of manganese, iron, copper, phosphorous, vitamin B2 and other essential minerals.

3. Has the highest protein content of any grain (it is especially high in lysine, an amino acid that is typically low in other grains). Quinoa's protein is complete, containing all nine essential amino acids - a rarity in the plant kingdom.

4. Is gluten-free and easy to digest.

Once available only in health food stores, quinoa is becoming more mainstream by the day and is easily found in major grocery stores as well.

(orginally printed  by Dr. Weil on 3/31/11)

Boost Your Metabolism, burn more fat with Smaller Meals

 

Smaller meals boost thermogenesis, and research suggests that frequent meals do a better job of stanching hunger and minimizing spikes in insulin and blood sugar. Just keep in mind that eating more meals doesn't mean eating more food. Your total calorie intake shouldn't change when you eat more frequently. Just divide your food into smaller portions eaten at more frequent intervals throughout the day.

Eating smaller meals, but eating them more often is the only way to go to accelerate fat loss. I recommend a pre-workout snack 45 minutes beforehand, a small protein shake within 30 minutes after, followed by a small meal within 2 hours. Seems like a lot, but to keep your metabolism running fast and hot, it's important!

HardCORE Workouts

Want to strengthen your core?
You're going to have to get HardCORE!

 In the exercise and fitness world, your core is the beginning of all things. Without a strong core, you will be unable to maintain proper form as you perform other exercises, stay on your feet as you age, or maintain optimal performance on the athletic field. To help your core stay its strongest, mix these exercises into your regular routine.

Ball-Based Reaching Crunch

Start with your back parallel to the floor as it rests on an exercise ball, your feet placed on the floor approximately shoulder-width apart. Straighten your arms and point them straight up toward the ceiling or sky. Raise your torso as you tighten your abdominal muscles as if you were performing a typical crunch or sit-up. Reach for the ceiling in this position for three seconds, return to the starting position, and repeat for 10 repetitions.

One-Legged Deadlift

Place a kettlebell on the ground in front of you and stand upright. When ready to begin, bend at your knees and waist as you pick up the kettlebell with both hands. Return to the upright position. Then, bend at the waist and allow your hands and the kettlebell to go toward the ground, while lifting your left leg behind you. Try to keep your leg and back in a straight line. Once the kettlebell touches the ground, return slowly to the starting position. Repeat 5 times. Swap legs and repeat.

Overhead Squat

Grab a barbell and hold it overhead with your arms straight and your legs spread approximately shoulder-width apart. Bend at the hips, squatting back and down. Once the tops of your thighs are parallel to the floor, return to the starting position by pushing up with your hips. Repeat 10-15 times. Rest and repeat. And in case you think you can perform this without having a stable core, try it and you'll wind up on your backside before you get to the second repetition.

Russian Twist

Sit on a declined bench and place your feet under the supplied pads at the top of the bench. Lean back until your thighs and torso are at a 90-degree angle to one another. Next, put your hands together and reach out your arms straight in front of you, allowing a semi-circle shape to form between your arms. With your arms forming a 90-degree angle with your torso, move your body as far to the right as possible and then to the left. Move quickly, but do not get sloppy. Perform this as long as possible, with the goal of continuous movement for a minute.

Side Bridges

Put your feet and legs together as you lie on your right side. Place your right arm under your body and lift your upper body so that your right elbow is directly under your shoulder. Your left hand should be resting on your left hip. From this position, slowly raise your hips from the ground until a straight line is formed from your ankles to your shoulders. Hold the position for a moment, slowly return to the starting position, and repeat. Change sides and repeat for 3 sets of 10 repetitions.

Superman

Lying facedown with your legs straight behind you and your arms straight overhead, place a pillow under your hips. Tighten your abdominal muscles as you lift your left arm straight up. Hold the position for three seconds and repeat with your right arm. Next, lift your left leg for three seconds, and repeat for your right leg.

Does canned food and bottled water increase abdominal fat? BPA, xenoestrogens

Does canned food and bottled water increase abdominal fat? BPA, xenoestrogens

Happy Valentine's Day!!!!

Big Daddy FAT vs. Mean Lean Sexy MUSCLE

A powerful demonstration of what 5 pounds of both muscle and fat look like. This should make it much more clear that losing 5 pounds of fat will make you much smaller than adding 5 pounds of muscle will make you large. Many women are afraid of adding muscle because they don’t want big bulky bodies. The only thing making bodies big and bulky is excess fat, as shown above. Don’t be afraid to add muscle to your frame. In addition to it creating a lean, healthy appearance, it will help increase your metabolism which in turn will burn more calories while you are at rest.

Drink water to curb weight gain? Clinical trial confirms effectiveness of simple appetite control method.

ScienceDaily (Aug. 23, 2010) — Has the long-sought magic potion in society's "battle with the bulge" finally arrived? An appetite-control agent that requires no prescription, has no common side effects, and costs almost nothing? Scientists report results of a new clinical trial confirming that just two 8-ounce glasses of the stuff, taken before meals, enables people to shed pounds. The weight-loss elixir, they told the 240th National Meeting of the American Chemical Society (ACS), is ordinary water.
"We are presenting results of the first randomized controlled intervention trial demonstrating that increased water consumption is an effective weight loss strategy," said Brenda Davy, Ph.D., senior author on the study. "We found in earlier studies that middle aged and older people who drank two cups of water right before eating a meal ate between 75 and 90 fewer calories during that meal. In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake."

"People should drink more water and less sugary, high-calorie drinks. It's a simple way to facilitate weight management."

Davy pointed out that folklore and everyday experience long have suggested that water can help promote weight loss. But there has been surprisingly little scientific information on the topic. Previous studies hinted that drinking water before meals reduces intake of calories. Lacking until now, however, has been the "gold-standard" evidence from a randomized, controlled clinical trial that compares weight loss among dieters who drink water before meals with those who do not.

The study included 48 adults aged 55-75 years, divided into two groups. One group drank 2 cups of water prior to their meals and the other did not. All of the subjects ate a low-calorie diet during the study. Over the course of 12 weeks, water drinkers lost about 15.5 pounds, while the non-water drinkers lost about 11 pounds.
Davy said water may be so effective simply because it fills up the stomach with a substance that has zero calories. People feel fuller as a result, and eat less calorie-containing food during the meal. Increased water consumption may also help people lose weight if they drink it in place of sweetened calorie-containing beverages, said Davy, who is with Virginia Tech in Blacksburg, Va.
Diet soda pop and other beverages with artificial sweeteners may also help people reduce their calorie intake and lose weight, Davy said. However, she advised against using beverages sweetened with sugar and high-fructose corn syrup because they are high in calories. A 12-ounce can of regular soda pop, for instance, contains about 10 teaspoons of sugar.
Davy noted that that nobody knows exactly how much water people should drink daily. The Institute of Medicine, an agency of The National Academies, which advises the Federal Government on science, says that most healthy people can simply let thirst be their guide. It does not specify exact requirements for water, but set general recommendations for women at about 9 cups of fluids -- from all beverages including water -- each day, and men at about 13 cups of fluids.

And it is possible to drink too much water, a situation that can lead to a rare, but serious, condition known as water intoxication, Davy pointed out.

10 Tips for Better Digestive Health

Your lifestyle and your choice of foods can affect the way your body digests the foods you eat. Drinking water, adding fiber, and exercising all contribute to better digestive health.


Your digestive system breaks down the foods you eat into the nutrients your body needs. If you neglect your digestive health, your body could run into problems digesting foods and absorbing those nutrients.

10 Tips for Improving and Maintaining Your Digestive Health

Your digestive health is directly impacted by the foods you eat and the lifestyle you live. By taking steps to improve your digestive health, your digestive system will function more efficiently, improving your overall health and sense of well-being.

Try these 10 tips for your better digestive health:

Eat a high-fiber diet. According to Maria Adams, MS, MPH, RD, a registered dietitian in Marblehead, Mass., consuming a diet that is high in fiber and rich in whole grains, vegetables, legumes, and fruits can improve your digestive health. "A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated," Adams says, adding that a high-fiber diet can also help you prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome. In addition, it can help you achieve or maintain a healthy weight.

Get insoluble and soluble fiber. It is important to consume both types of fiber, which each help your digestive system in different ways. "Insoluble fiber, also known as roughage, can't be digested by the body and therefore helps add bulk to the stools," says Adams. "Soluble fiber draws in water and can help prevent stools that are too watery." Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; get soluble fiber from oat bran, nuts, seeds, and legumes.

Limit foods that are high in fat. "In general, fatty foods tend to slow down the digestive process, making you more prone to constipation," says Adams. But since it is important to get some fat in your diet, Adams says that pairing fatty foods with high-fiber foods can make them easier on your digestive system.

Choose lean meats. Protein is an essential part of a healthful diet, but fatty cuts of meat can lead to uncomfortable digestion. When you eat meat, select lean cuts, such as pork loin and skinless poultry.

Incorporate probiotics into your diet. Probiotics are the healthy bacteria naturally present in your digestive tract. "They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress," says Adams. In addition, probiotics can enhance nutrient absorption, help break down lactose, strengthen your immune system, and possibly even help treat irritable bowel syndrome. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis.

Eat on schedule. Adams says that consuming your meals and snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.

Stay hydrated. Drinking plenty of water is good for your digestive health, according to Adams. Water in your digestive system helps dissolve fats and soluble fiber, allowing these substances to pass through more easily.

Skip the bad habits: Smoking and avoid excessive caffeine and alcohol. Liquor, coffee, and cigarettes can interfere with the functioning of your digestive system, and lead to problems like stomach ulcers and heartburn.

Exercise regularly. "Regular exercise helps keep foods moving through your digestive system, reducing constipation," says Adams. And exercise can help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule.

Manage stress. Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.

What you eat and the quality of your digestive health are intertwined. Following these 10 strategies will help make sure it’s always a happy relationship.

Spices that Metabolize Fat FASTER

1. Ginger 


Ginger is a plant that is used as a natural spice and has been used by Chinese herbalists for more than 2,500 years in flavoring foods and part of natural medicines.

One of ginger's biggest "claims to fame" is its ability to quickly calm the digestive system to relieve distress and discomfort from gas pains and cramping. It also has been used to relieve nausea from motion sickness, morning sickness or the occasional "I just ate the wrong thing and it's killing my stomach!".

Ginger has also been used in the treatment and prevention of inflammatory conditions like painful arthritis and it's a wonderful cold and flu fighter.

So we know ginger is definitely a great food to keep the body super healthy, but does it have the ability to assist the body in burning fat? Yes, ginger root has been found to help accelerate the metabolism and assists in reducing stomach bloating by helping food digest properly.

For me, any food that will assist my digestion and keep my stomach feeling good is a food that is well worth adding to my meal plans. I also really enjoy the delicious taste of ginger and love adding it to several different recipes. I try to add ginger to almost any fish dishes.

2. Turmeric 

Turmeric is thought by many nutritionists and health professionals to be quite possibly the healthiest spice on the planet. It is also thought to be one of the most powerful anti-cancer spices.

have you ever eaten curry? That yellow color in curry is attributed to a spice called Turmeric, and it is one of the most powerful antioxidants you can consume with amazing health benefits.

Turmeric has been used in India for thousands of years as a dye, as a spice for dishes, and also in traditional Indian Ayurvedic medicine. Turmeric has some of the world’s most powerful fat-burning and healing qualities of any food or spice. It is a potent anti-oxidant, anti-inflammatory, and anti-bacterial substance.

What is Turmeric?

Turmeric grows as a shrub in India and tropical parts of Asia. The roots are ground up to make turmeric. Its active ingredient is a substance called curcumin and it is bright yellow. This bright yellow spice has medicinal properties as well as adding its pungent color and taste to many delicious dishes.

Ayurvedic medicine has used this spice as a whole body cleanser, an aid for digestion, and in treatments for fevers, infections, liver and gall bladder problems and arthritis. It may even help to burn fat, and is also very effective as a preventative for heart disease, and Alzheimer’s.

The rich stores of antioxidants are very effective against the free radicals which contribute to premature aging, disease and cancer. Many natural practitioners actually recommend turmeric when a potent antioxidant is needed.

A digestion aid and fat-burning compound

Turmeric helps to digest fats by stimulating the flow of bile in the gall bladder and therefore is very effective as a digestive aid and fat-burning compound. Studies also show it is highly effective at reducing the inflammation from Irritable Bowel Syndrome, ulcerative colitis, and Crohn’s disease.

For the heart, it contains strong anti-platelet substances which help prevent the blood from clotting too easily, and so is very effective against heart attacks and strokes. In addition, homocysteine, a chemical component in the body, which is one of the primary predictors of heart attacks, is significantly lowered in the presence of curcumin.

The curcumin in turmeric also has been shown to lower and reduce the oxidation of plaque on the artery walls.

As an anti-inflammatory it has been used effectively for a treatment for all types of osteoarthritis, rheumatoid arthritis, and for joint pain.

Turmeric and cancer-risk reduction

Turmeric is a powerful weapon against cancer cells as well. Studies show that this super spice can actually prevent cancer tumors from growing and in those who already have cancer, turmeric slows the growth and spread of cancer. In a research study done with mice injected with cancer cells, the curcumin in turmeric was proven to be more than twice as effective as the cancer drug paclitaxel (Taxol).

The curcumin in turmeric is also highly effective when combined with the anti-oxidant quercetin (found in red onions, apples and cherries) against pre-cancerous polyps in the colon. Studies show that polyps were reduced by 60% and the average size of existing polyps were reduced by 50%.

Turmeric and Alzheimer's disease

One of the most exciting new studies has shown turmeric’s value against Alzheimer’s. Studies of the Indian population who have a high intake of turmeric in their curry dishes show a very low incidence of Alzheimer’s and dementia in the elderly.

Alzheimer’s victims have a buildup of a certain type of plaque in the brain and turmeric is highly effective at breaking down this plaque and protecting brain health.

Ways to get turmeric into your diet:

One way to get high concentrations of curcumin is to use the spice turmeric in some of your cooking and recipes.

Curry contains turmeric, but is usually a combination of several spices and you may not get as much turmeric as you would using pure turmeric. That's not to say there aren't benefits to curry too, since it is a blend of several spices.

Try to get creative and test using turmeric and/or curry on various foods so you can benefit as much as possible from this potent super-spice...

Turmeric is very yellow and can stain so be careful when using it. This spice doesn’t have to be used just for curries. It is delicious on sautéed apples, or steamed cauliflower, green beans and onions, or any of your favorite veggies.

Try it with raw veggies like cauliflower or broccoli, or with celery, sweet pepper, jicama or radishes. Turmeric is also a great spice to complement recipes that feature lentils. Give salad dressings an orange-yellow hue and a little extra flavor by adding some turmeric powder to them.

Once you start using turmeric on a regular basis, it's fun to find new ways to use it in healthy recipes. My favorite way to use it is to add a healthy dose of it to egg salad. It adds a great flavor, and gives the egg salad a delicious rich yellow hue.

The best way to get turmeric daily and maximize your benefits

Let's face it... we know that spices like cinnamon and turmeric have incredible health benefits, but it's hard to remember to use them more than once or twice a week in recipes or on your typical foods.

So what I've found is the best way to make sure you get ample turmeric on a daily basis is to get turmeric capsules.

Turmeric can be purchased in capsules from a health food store, or you can make your own if you want to buy empty capsules and fill your own. The best turmeric is available in bulk in health food stores and is usually fresher and more pungent.

It is important to check with your physician if you are pregnant or nursing; it can be a uterine stimulant. If you have gallstones or bile obstructions or congestive heart failure, it is best to avoid using. And check with your doctor if you are on prescription drugs, as the drugs may interact with the turmeric.

3. Cinnamon, the blood sugar controller
I've talked this spice up before because it's one of my fav's.  Yes, that's right... one of the healthiest spices on earth that also helps to control your blood sugar response:

This spice that I'm going to mention is one of the most overlooked, but healthiest spices in the world...

You might even call it a "fat burning spice"... in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily...I'll explain why.
Here are some other benefits of this miracle spice:

• controls blood sugar levels
• helps maintain insulin sensitivity
• a VERY powerful antioxidant
• may have antibacterial and antifungal properties and dozens of other benefits

So what is this miracle spice that beats abdominal fat?

Well... it's good old tasty Cinnamon!

Although cinnamon does NOT directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner in an indirect way.

Here's how...

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it's strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness cinnamon to lose stubborn belly fat...
One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day... hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

Transform Your Diet in 2011

Want to change how you eat?
You've got to do it one piece of food at a time..

Reducing your waist size doesn't take a miracle. It takes a lot of little steps. Wondering about the foods you should get rid of in order to transform your health and your weight through small dietary transformations? Keep reading.

Buttered Toast. It's relatively light tasting and seems innocent, but buttered toast could be adding unnecessary calories to your diet. Wave goodbye to the buttered side of life and welcome in a little honey, jam, or jelly on a piece of whole-wheat toast. It'll burst with flavor - not extra calories.

French Fries. Like most every other fried food, French fries are unhealthy by nature. If you've got a hankering for something potato-based, opt for mashed potatoes or a baked potato. To get that French fry flavor, squirt a little ketchup on your baked potato or mashed potatoes and enjoy.

Having trouble trading out all your favorite foods for healthier alternatives? Go for one at a time! It takes lots of little steps to make big progress with your health.

Fried Chicken. It may be finger-licking good, but the grease on your fingers makes it clear that fried chicken doesn't do the body good. Instead of frying your chicken, go for the grill or bake your chicken. Doing this will instantly cut down the amount of calories and fat you consume at dinnertime.

Fudge Sauce. Heated up and dripped on a brownie or a pile of ice cream, fudge sauce is the epitome of delectable dessert topping. Shave off some calories without losing that sought-after chocolate flavor by trading our your beloved fudge sauce for chocolate syrup.

Hamburgers or Cheeseburgers. Don't worry - you don't have to give up the magnificent flavor and savor of burgers. But you will need to change the kind of meat you use to make your burger. Instead of the traditional beef burger, go for a turkey burger or a veggie burger. The meat (or lack of meat) is leaner than beef and has just as much flavor!

Macaroni and Cheese. It tastes amazing, satisfied children of all ages and stages, and only takes a few minutes to make. Unfortunately, macaroni and cheese is not the healthiest option for you or your children. For an equally easy option, cook some pasta and add some light and healthy marinara sauce. You may never want macaroni and cheese again.

Potato Chips. One of the most commonly criticized snack foods, potato chips beg to be substituted with a healthy alternative. In comes popcorn. But not the buttery, fattening stuff you find in movie theaters. Instead, make it low-fat popcorn that is lightly salted. It tastes great and helps you avoid the long-term consequences of potato chips.

Traditional Desserts. For the most part, there is nothing wrong with a little cake or ice cream. However, the traditional view of dessert is that more is better. To ward off weight gain from taking this traditional view of dessert, swap out your extra large portion of chocolate cake for a cup of fresh fruit or half a serving of your favorite dessert. Either way, you'll get the sweet you crave without going overboard on calories.

White Bread. No matter what is between the two pieces of bread, a sandwich will never be its healthiest with white bread. An easy way to boost your health on a regular basis is to toss out the white bread and go with healthy, whole-wheat bread. You can also trade out your regular pasta for wheat pasta to get another boost to your good health.

Whole Milk. It may be hard for you to drink any milk except whole milk, but going with low-fat, reduced-fat, or fat-free milk will instantly reduce the amount of fat you consume each day. So if you drink milk or use it in recipes, do your health a favor by swapping out whole milk with a healthier alternative.

“"It's NOT YOU.....It's Your METABOLISM"

Are you sick of PLAYING with your latest January Diet???

Do you feel like “nothing’s changed” and you're HUNGRY? 

Are you constantly thinking about food?

Do you think just because you’re getting older there’s nothing you can do to lose that extra fat? 

Do you feel like your metabolism is slowing down to a crawl?

Are you the turtle but want to be the rabbit?

Despite what you may have heard, aging does not directly effect your metabolism. If your metabolism slows as you get older, it’s most likely the result of "less than ideal life habits". Most likely, your lifestyle is starting to catch up with you and it's only gonna get worse. In other words, your not fueling the muscle and burning the fat! But maybe the exact OPPOSITE!

However, the good news is that this process can be reversed! You can actually optimize your metabolic rate so that it begins burning more calories than ever before!

The fastest, easiest way to rev your metabolism up is to first, get moving. Start exercising and exercise with the intention of making change. Of course you don't want to have to spend your entire day at the gym to speed things up….don’t worry.

The best and most efficient approach is to get the numbers, the REAL NUMBERS. That is to find out what your current resting metabolic rate is, and then design an exercise and nutrition program that will use YOUR NUMBERS to accomplish improving your needs AND give you your desired RESULTS!

A PERSONALIZED PROGRAM for YOUR RESTING METABOLIC “BLUEPRINT” from me will begin with a consult before the test. This gives us time to really be clear and define what your needs and wants are. In other words, Your GOALS! Sometimes it’s difficult to know how to define your goals; that’s where consulting with a professional is really a great help!

The test itself takes approx. 10-20 minutes. There’s nothing complicated and strenuous, just sit back in a chair and breath normally into a tube connected to the Korr Analyzer. That’s it! The Korr Metabolic testing equipment is highly specialized and accurate. During your appointment we will also take measurements, have you complete a lifestyle questionnaire, and review your goals. A follow up appointment will be made for your follow up.

A Detailed Report will be created for you and I will review the report with you to insure you understand the results and can have your questions answered!

Your report will include:

• Test Results, stats

• Body Composition Analysis

• Personalized Nutritional Program

• Exercise Recommendations for Metabolic Workouts

To sign up for your Consultation and Resting Metabolic Rate Test, simply email me at:

Patti@PattiGoewey.com

Remember, your report is PERSONALIZED and CUSTOMIZED FOR THE MOST EFFICIENT and EFFECTIVE approach for MAXIMUM RESULTS!!!!

Committed to your fitness,

Patti Goewey, CSCS
Patti Goewey Fitness
Las Vegas, NV

PS: Even as you’re reading this, your metabolic rate could be declining by the day, you can find out what to do about that when you come in for your complimentary consultation.

Balancing Fitness With Family | Active.com

Balancing Fitness With Family Active.com

My 27 Fitness and Fat Loss Tips for You!

I don't know if you made a New Year's Resolution or not, but either way you're probably thinking about how you can become more fit, healthier, happier than you are right now.

These 27 Fitness and Fat Loss Tips are pretty extensive. But hey, they work, and, if you use them will get you on the right track for RESULTS this YEAR!!

Here you go...Enjoy!


1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.

2. Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity.

3. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.

4. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.

5. Believe in yourself. Know with conviction that you CAN accomplish your goals.

6. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.

7. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber, along with a clean protein.

8. Don't be afraid to ask for help.

9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.

10. It's not about will-power, it's about want-power. You have to want it.

11. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.

12. Stop talking about losing weight. Start doing it.

13. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.

14. Be wary of products that are labeled as ‘health food'. Always read the nutrition labels.

15. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.

16. Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.

17. Destroy negative self talk. Start listening to positive, motivating, audiobooks that focus on health, fitness, wellbeing, and taking action!

18. Avoid the trap of high-calorie beverages after your workouts.

19. Be consistent with your workouts. Exercise three to four times each week.

20. Expect more of yourself.

21. High fructose corn syrup should not be in your diet. It’s high in calories and will quickly derail your weight loss efforts.

22. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.

23. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.

24. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.

25. Set specific, measurable goals.

26. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.

27. You deserve better...go get it.

After writing these tips, I realized how powerful and inspiring they are.
Print this list and place it somewhere that you'll see often – this will keep you
motivated and pumped up to accomplish your goals.
If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with a fitness expert who can guide you to success.
Contact me and let's get started today. Together, we will transform your body in 2011!


Want to receive my LIVING FIT NEWSLETTER? It’s easy and FREE! And I promise, NO SPAM! Just send your request to: Patti@pattigoewey.com and the 1st and 15th of each month, you get even more tips and tricks to health, fitness, and wellness.

Instead of the 2011 Resolution - Set S.M.A.R.T. GOALS

When you want to make your dream or wish into reality, setting a goal to achieve it is the next step.

Fitness and weight loss goals are much easier accomplished when you can visibly see your wants and dreams.  Thats when writing your goals down use the S.M.A.R.T. formula to give you a clear picture of your direction.


What's S.M.A.R.T.?
 
S.M.A.R.T. is an acronym that describes the various attributes a goal should have to ensure maximum success.
 
S – specific, significant, stretching
M – measurable, meaningful, motivational
A – attainable, achievable, acceptable, action-oriented
R – realistic, relevant, reasonable, rewarding, results-oriented
T – time-based, timely, tangible, trackable


How Can I Set S.M.A.R.T. Goals For Fitness And Weight Loss?


Whether your goal is to lose weight, gain muscle or just be fit, setting S.M.A.R.T. goals will give you an edge by keeping you focused and motivated through the journey. 


Specific
Set goals with clarity. You can't be general about it. If you say your goal is to lose weight and then you lose 10lbs., then that's what you write and establish as comparing to "I want to lose weight". 
Be clear, precise, and specific.


Measurable
Set goals that can be quantified in measurable units such as pounds, body fat percent, lean body mass, inches and clothing sizes. Performance goals can include strength and rep's  completed. Other health goals can also include blood pressure and blood panels (HDL/LDL).


Attainable

Creating reasonable and attainable goals for yourself will keep you motivated each step of the way.  I'm not saying don't challenge yourself, but give yourself some smaller goals or baby steps towards the big one.  You'll be inspired by each succession you make.  If you're wanting to lose 30 lbs., make your smaller goals weekly such as 1-2 lbs. to shoot for.  This will boost your motivation for the next step!

Realistic
This is a little different from setting attainable goals.If you lose two pounds of fat per week, you are doing awesome. 30 pounds in 30 days sounds great in the advertisements, but it's NOT typical! Rapid weight loss is likely to consist of muscle and water, not fat, and is nearly impossible to maintain.


Time
Set goals with deadlines! Time limits are highly motivating. Without time limits, there's no urgency  Set goals for your daily workouts, such as appointments.  Make yourself your own client!  Set that business appointment for your morning run or lunchtime circuit.  Do it.  YOU ARE the most important client you have!  Set long term goals as well for 12 week, one year, and even five year timelines. Just make sure they're realistic.


 Another time worthy note is review.  Take a moment and don't be afraid to review what happening with your progress.  That's weekly, monthly, semiannually - you got it...


Finally, attach your emotion to your success.  Whether it's a passion or even FEAR, use it.  Bring that emotion up and feel it daily as a fuel or catalyst to keep your drive! 


Just start...one foot in front of the other...you'll be there before you know it!

Tony Robbins How Great I Am Powerful beyond Measure!