Why alcohol & weight loss don't mix....

I'm not saying you can't drink an occasional drink now & then, but if you're wanting to lose weight, reduce belly fat, reducing or eliminating alcoholic beverages from your diet can make a huge impact on how you look & feel.  Read more to find out the impact of alcohol on your waist line & body!  

Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins, which are slowly digested and absorbed within the gastrointestinal system. However, this digestive process changes when alcohol is present. When you drink alcohol, it gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion.

When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted into body fat and are carried away for permanent storage on your body.

Alcohol can easily be the enemy when it comes to weight loss. It adds extra calories to your diet, encourages you to eat more food, and alters the normal digestive process. Not only are the extra calories a hindrance, but the changes in food breakdown sends turns those extra calories into unwanted body fat. Alcohol does have a bad reputation when it comes to weight loss, and rightfully so, so be smart about your alcohol choices if you're watching your weight. 

6 Ways to Max Your Metabolism

Metabolism

We all know people who eat whatever they want & it doesn't effect their physiques one bit. Some people are just have a fast metabolism (the rate you burn calories), which depends on age, sex and genetics.  However with exercise, proper diet, and a few of these tips, it is possible to speed up your rate too!  Ready?  

The DOS:

Eat Healthy Fats- Research suggests the omega-3s in salmon and other fatty fish help build muscle -- and the more muscle you have, the more calories you burn. Omega-3s may also help reduce fat storage by lowering cortisol levels (scientists have yet to confirm how). Another healthy fat source: Avocados, with it's unique combo of essential fatty acids, monounsaturated fats, and antioxidants helps your metabolism by keeping inflammation in check & blood vessels clear & supple, plus with one avocado's 14 grams of fiber kicks up your calorie burn (delicious too).  

Drink Smart- Your body needs to be hydrated to keep your metabolism burning. Try drinking ice-cold water, your body will warm it up and burn a calorie for each degree it heats it. Don’t feel to bad about that morning coffee. Since caffeine is a stimulant, it’s thought to increase metabolic rate by 5% for two hours after drinking!

Muscle Up- Resistance training hikes your metabolism rate by 15% because it increases muslce, which burns nine times more calories than fat. Interval training, (ex. three minutes of intense cycling followed by a minute on easy peddling) is a great metabolism booster too!

The DON'Ts:

Skip Sleep- Got work coming out of your ears? Shift your schedule so you go to bed at 10pm but get up earlier. This will help break the habit of eating metabolism slowing junk food while you work late. Beware of burning the midnight oil. Accourding to new research, just one night of skipped or disrupted sleep slows calorie burn by 5-20% the next day.

Crash Diet- Restrictive diets throw your body into starvation mode, making it hang onto every calorie. Your metabolic rate is highest in the morning, research shows that eating a healthy, good-sized breakfast will boost metabolism 10% for the rest of the day. You could try some scrambled eggs with rye bread or plain greek yogurt and berries!

Ditch Carbs- Carbs produce the glucose your cells need to function properly, so instead of cutting them out completely, eat good carbs like oats, wheat bran, sweet potatoes, winter squashes, brown rice, beans, apples, grapefruit, berries. 

Extra tip: Spicy food can also be good as it increases your heart rate, and is thought to boost metabolic rate by up to 50% for three hours afterward.

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Offering Customize Meal Plans with my NEW partnership with Evolution Nutrition

Visit My Meal Planning Page

As a personal trainer and fitness nutritional specialist, I know the importance of having a solid meal plan to help achieve maximum results for all the hard work you put into training in the gym.  That's why I'm excited to have partnered up with the dietitians at Evolution Nutrition to create meal plans completely customized with your dietary restrictions, health concerns, and goals in mind.  No cookie cutter meal plans here!!

So how does it work?  

You provide me with:

• Current weight
• Height
• Age (birthday)
• Measurements: neck, chest, waist, hips, thighs, calves
• Goals (weight loss, muscle gain, etc) 
• Current photos in front of a white background (front, side & back)
• Your current way of eating
• Activity level
• What's your current workout schedule: style, intensity, duration
• Any specific dislikes of food
• Share with me what is motivating this desire change your eating lifestyle today?

Then I do the rest!  What I'll present to you will be 30+ page meal plan, which will include

• 7 Days of Meals (everyday is different to prevent boredom)
• Detailed Nutritional Breakdowns
• Recipes 
• Grocery List
• Portion Chart to help you learn what a correct portion looks like
• PLUS, exclusive access to my FB Support group where you can ask questions, have support of fellow clients, as well as member only content I don't share on my FB LIKE page.  

The 5 WORST protein bar ingredients... Do YOUR bars have these?

The 5 WORST protein bar ingredients... Do YOUR bars have these?

Protein bars...so convenient yet so full of garbage. They hold the promise of being healthy, easy and full of muscle-building protein.

But have you ever taken a few minutes to look at what's actually IN them? 

I think you're going to be in for a shock when you read the TRUTH about the ingredients in some of the most popular protein bars on the market right now.

Let's get right to it:...

#1 - Soy Protein Isolate (SPI)

This is, unfortunately, one of the most prevalent protein sources you'll find in protein bars, especially those marketed to women. This marketing would have you believe that soy is an excellent protein source for women because of the isoflavones found in it. In reality, studies have indicated ?that these soy isoflavones can actually be TOXIC because of how the soy is processed (fermented soy products such as tofu are fine, just fyi). In addition, SPI was actually considered a WASTE product in soy processing until recently, when it was discovered that money could be made by passing it off as a protein source. It's cheap and definitely NOT a high-quality protein. It should be avoided. 

And the final nail in the soy coffin: GMO. A very high percentage of the soy grown in the United States is from genetically modified organisms (GMO). They don't currently have to be labeled as such but if you're buying any sort of processed food, chances are very good you're getting a GMO-sourced product.

#2 - High Fructose Corn Syrup

This is an easy one to figure out...the adverse health effects of it are well documented (contrary to what the commercials from the Corn Growers Association claim - those are truly among the most annoying commercials in existence, trying to make people who question corn syrup look stupid). It's one of the WORST things you can eat and yet there are still bars that use it as a primary ingredient.

#3 - Fractionated Palm Kernel Oil

Palm kernel oil is a cheap, unhealthy fat. Unlike plain palm oil, palm kernel oil can't be obtained organically. Instead, the oil must be extracted from the pit with a gasoline-like hydrocarbon solvent. The fractioned form is the most processed...if you see that in the ingredients, you should definitely avoid it.

#4 - Sugar Alcohols

This includes ingredients like Maltitol Syrup, Xylitol, Sorbitol, Lactitol, Mannitol, and Erythritol. Sugar alcohols are included in bars for sweetness...especially in bars that are "carb controlled." Sugar alcohols don't impact blood sugar as much as regular sugar because they're not well absorbed in the digestive tract...and when things aren't well absorbed in the digestive tract, things happen (if you know what I mean). 

In small amounts, sugar alcohols aren't a big problem, but if you start getting into the double digits of grams of sugar alcohol (and many low-carb bars are in the 20 gram range), THEN you can start to see unpleasant digestive issues.

#5 - Artificial Sweeteners

I won't get into the whole debate about whether artificial sweeteners are bad for you or not and what they turn into in your body, etc. Personally, I'm of the mindset that if it's created by science, chances are good your body won't recognize it and won't be able to metabolize it into something actually good for you. Therefore, I try and stay away from artificial sweeteners as much as I possibly can. I find the actual natural flavor of real food to be pretty good. :)

In Summary...

Those are the top 5 worst protein bar ingredients...and you will actually find bars that contain ALL of these ingredients in them.

The main problem I have with the vast majority of protein bars today is that at their most base level, they're deceptive. The bars are put forward as convenient, healthy alternatives to food for "on the go" people. Yet when you take a close look at the ingredients, they're actually WORSE for you than most candy bars.

Obviously money is the biggest factor...companies that use high-quality ingredients in their bars have to charge more for them in order to stay in business. Hence the brick-like slop sold in bar form that you'll find in the grocery store aisles today.

A New Breed of Protein Bar...Raw and Natural

Yep, that's right! A protein bar made from raw, natural ingredients that's actually GOOD for you. You can eat them when you're running around, on the go. They're convenient and healthy.

They taste EXTREMELY good and the quality of the ingredients is outstanding. For example, here's what you'll find in the Raspberry Hazelnut bars (which are one of my favorite flavors): Organic dates, pea protein, hemp protein, rice protein, almond butter, hazelnuts, coconut nectar, dried raspberries, raw cacao, coconut oil, stevia, & water.

GREAT ingredients...GREAT taste...we order these bars all the time now and love them.

Click here to order your bars now...

Flab or stress belly?

For many women, getting bikini ready means tackling one dreaded area in particular — our tummies. Most of us still think the best way to achieve a washboard stomach is by doing hundreds of sit-ups. Not so, says A-list trainer and body guru James Duigan. 

James, who sculpts supermodels Elle Macpherson and Rosie Huntingdon-Whiteley among others, insists there is no ‘one size fits all’ method for getting a flat belly. Instead, he’s identified five key ‘tummy types,’ all of which require a different approach to achieve successful toning. 

Once you figure out your tummy type (mine is the STRESS BELLY), you'll be on your way to getting the perfect midriff... 

THE SPARE TIRE TUMMY

The spare tire: This is one of the easiest tummy troubles to eliminate because it's caused by eating the wrong foods and not exercising enough.

HOW TO IDENTIFY THIS TYPE 

These people are likely to lead sedentary lives, perhaps with jobs that keep them desk-bound. They may also have an emotional attachment to sugary foods. 

Luckily, this ‘spare tire’ is one of the easiest tummy troubles to eliminate as, according to James, it’s caused by eating the wrong foods and not exercising enough. 

TYPICAL BAD HABITS

If you exercise very little, eat lots of sugar and refined carbohydrates in products like cookies, cakes and white bread, or rely on starchy carbs like pasta and rice, you you probably have an overweight tummy with accompanying fat on your legs and hips,’ says James. 

MIDRIFF MAKEOVER PLAN 

• Cut down on alcohol. ‘Alcohol is a fat bomb for the tummy — pure sugar which goes straight to your waist and stops you burning all other fat until the booze has been processed,’ says James. ‘Just a few glasses three to four times a week will lead to a “wine waist” — a thick midriff and pudgy tummy. ‘If you want to drink occasionally that’s fine, but the bottom line is that you have to cut back on booze to get a flat belly.’
• Once you cut out alcohol for two weeks, it’s time to overhaul your diet. ‘In a nutshell, eat well and move more,’ says James. Avoid low-fat and so-called ‘diet’ snacks. ‘These pre-packaged products are often packed full of chemicals, refined sugar, salt and preservatives to give them flavor.
• ‘Ditch calorie counting in favor of a healthy diet full of unprocessed fresh foods such as fish, eggs, organic meat and vegetables. ‘Start the day with eggs and smoked salmon, or even grilled chicken and vegetables, and snack on sliced lean meats. ‘And don’t be afraid of eating good fats, such as avocados, nuts and oily fish. These encourage your body to burn midriff fat, giving you a flat tummy.’
• ‘Exercise is the key to helping this tummy type,’ says James. Simply going for a long walk, doing lunges, squats or dips at home or a yoga class will be beneficial. You don’t need a gym.

TOP TIP FOR THIS TUMMY 

If you regularly reward yourself for a hard day with a piece of cake or deal with bad news with a biscuit, it’s important to remember that being beautiful is as much about how you feel as how you look. The starting point for any tummy transformation is feeling happy.

THE STRESS TUMMY

Stress tummy: These types are typically over-achievers with perfectionist personalities.

HOW TO IDENTIFY THIS TYPE 

Stressed-tummy types are typically over-achievers with perfectionist personalities. They are usually also susceptible to digestive conditions such as irritable bowel syndrome (IBS), which can cause bloating and make their tummies look far worse. 

‘Stress tummies are easy to spot, as the weight is specific to the front of the midriff and the umbilical area,’ explains James. ‘When stressed, we produce cortisol, a hormone which encourages the body to cling on to fat around the stomach.’ 

Stressed tummies will also be fairly hard to the touch, rather than wobbly. 

TYPICAL BAD HABITS

It’s likely you skip meals, abuse your adrenal system with too much caffeine and grab junk food for convenience. 

MIDRIFF MAKEOVER PLAN 

• Get an early night. ‘Stressed women nearly always sleep badly, which disrupts the production of leptin, the hormone which helps regulate appetite and metabolism,’ James explains. ‘This is why we eat more when we are tired and crave fat-depositing sugary snacks for an instant energy boost.’
• Combat exhaustion with a relaxation strategy of deep-breathing, meditation and long baths before bed to encourage a good night’s sleep and limit coffee consumption to no more than two cups a day.
• Don’t go for the burn when exercising. ‘Excessive cardio which increases cortisol levels isn’t the answer,’ says James. ‘Instead, yoga, long walks and resistance work with weights is perfect for sculpting and building up strength while calming the system.’
• Magnesium is a calming mineral to help soothe a stressed belly. James advises eating lots of magnesium-rich foods such as dark green leafy vegetables, nuts and seeds.

TOP TIP FOR THIS TUMMY Stress-busting stretches and yoga poses at night time can help to lower cortisol levels, while chamomile teas or James’ own Bodyism Body Serenity supplement (bodyism.com) can also help the body unwind.

THE LITTLE POOCH

The little pooch: These women are likely to be busy mums or have demanding careers - hey may even be a gym junkie. 

HOW TO IDENTIFY THIS TYPE

These women are likely to be busy moms or have demanding careers. ‘They may even be a gym junkie, but stuck in a workout-and-diet rut, perhaps always eating the same foods and doing the same routine at the gym, which keeps you slim but leaves you with a lower belly that spoils your silhouette,’ says James.

TYPICAL BAD HABITS

‘Doing excessive crunches and using gimmicky gym items such as ab-rollers can place a strain on the hip flexors and the lower back, causing the tummy muscles to protrude so your belly sticks out,’ says James.

MIDRIFF MAKEOVER PLAN

• Good nutrition and plenty of fiber are essential to improve digestive conditions such as inflammation, bloating and constipation, which can make a pooch tummy worse. Green leafy vegetables, oat bran and whole grains are good, natural sources of fiber.
• Sit-ups done incorrectly increase your lower back curve and accentuate the ‘pouch’ effect. Swap sit-ups for planks. Do these by lying face down on a mat, resting on your forearms. Push off from the floor, rising onto your toes and elbows, so your body is parallel to the floor from your head to your heels. Start off doing ten seconds and build up to a whole minute.
• It’s a common misconception that using weights bulks women up. In fact, the opposite is true. Using weights will burn serious amounts of fat in a short space of time, so try introducing circuits — repetitions of exercises like squats or lunges which work individual muscle sets.

TOP TIP FOR THIS TUMMY

Be kind to your tummy, reduce inflammation by drinking lots of water and eating easy-to-digest foods such as green vegetables and lighter proteins such as fish and chicken.

THE MOMMY TUMMY

The Mommy tummy: Women with these bellies have usually given birth in the past few years, and, being a typical mom, have little time for themselves.

HOW TO IDENTIFY THIS TYPE 

Women with these tummies have usually given birth in the past few years, and, being a typical mum, have little time for themselves. ‘After giving birth, the uterus drops and is much heavier than it was pre-pregnancy,’ says James. ‘It takes at least six weeks to return to its usual size, so don’t even think about trying to get a flat stomach until after then. 

‘You need to re-train your pelvic floor and lower abs to increase blood flow and strengthen loose muscles.’ 

TYPICAL BAD HABITS
Rushing back to exercise too quickly. ‘I would suggest waiting around two to three months,’ says James. ‘Being stressed about getting rid of your baby weight will only make you cling onto it more. Give yourself a break!’

MIDRIFF MAKEOVER PLAN 

• ‘Fish oil supplements turn on fat-burning hormones and turn off fat-storing hormones,’ says James. ‘Begin by taking three 1,000mg capsules a day with meals and build up to five. I’ve trained Elle Macpherson through two pregnancies and she takes these every day.’
• Try to eat good fats — found in sources such as nuts, oils and olives — every day. ‘Not only do they help you burn fat and absorb vitamins from food effectively, they also help combat tiredness — a big help for tired moms,’ says James.
• Gentle pelvic floor exercises (known as Kegels) act as a natural corset for the body to flatten your tummy from the inside out. Squeeze and clench your pelvic floor muscles 15-20 times, in five sessions a day.
• Steer clear of sit-ups. ‘After giving birth, the linea alba muscles — which run down the mid-line of the abdomen — separate and you need to allow them to recover,’ says James. ‘Crunches are the worst thing you can do, as they will force these muscles farther apart. Instead, breathe deep into your tummy while on all fours, then slowly exhale while doing a pelvic floor exercise.’

TOP TIP FOR THIS TUMMY Daytime naps (try putting up blackout blinds) and stretching before bed are important ways to restore sleep hormones and boost fat-burning. 

THE BLOATED TUMMY

Bloated tummies: These are often flat in the morning, but swell throughout the day with gas or indigestion.

HOW TO IDENTIFY THIS TYPE 

Bloated tummies are often flat in the morning, but swell throughout the day with gas or indigestion. Bloating affects both slim and overweight women. It is almost always caused by food intolerances and allergies, or sluggish bowels as a result of a poor diet. 

TYPICAL BAD HABITS

You eat the same foods and may have done so for a lifetime without realizing you’re intolerant to them.

MIDRIFF MAKEOVER PLAN 

• ‘The most common intolerances I see are wheat and gluten (bread, pasta, pastries, pizza, cakes and cereals), alcohol, yeast (in muffins, beer and pastries) and processed dairy (cheese, milk, butter),’ says James. ‘Gluten in particular can inflame the bowel and make the stomach look bigger.
• ‘Experiment to work out what bothers your belly as you know your body better than anyone else. Try eliminating key culprits such as gluten for two weeks to see if your bloating reduces, or worsens when you reintroduce foods. Focus on a diet with lots of fresh veg, meat, chicken and fish.’
• Sluggish bowels are often a result of eating the wrong foods in the wrong way. Make breakfast your biggest meal, as this is when digestion is at its peak, and avoid eating late at night which leads to bloating. Chew food properly and drink plenty of water to keep the digestive system moving.
• Bloating can be a sign of imbalanced gut flora. So to get your tummy really flat you need to repopulate it with friendly bacteria. Prebiotic and probiotic supplements are the simplest way. Natural sources include miso soup, sour cream and some fruit and veg including kale, garlic and onions. A healthy gut means a flat stomach.

TOP TIP FOR THIS TUMMY 

Believe it or not, breathing can be the best thing you can do for this kind of tummy. Try this each morning: lay on your back, completely relaxed, and breathe deep into your tummy ten times. After eating, a walk will help the digestive process, too.  

***THANK YOU to Hailey's Helpful Hints for this AWESOME Blog Post***

What You Should Eat Before & After Your Workout

Here's the lowdown on what you should consume before a workout:

Cardio ONLY workouts (44 min or less): Have a few extra minutes to squeeze in a quick HIIT workout or even just go for a power walk? If you are only doing a cardio workout, you should have a 50-100 calorie source of quick digesting carbohydrates to rev up your metabolism and keep your body burning fat throughout your workout.

Cardio ONLY workouts (45 min +): Hitting the streets for a hardcore run? (I would consider anything over 3 miles hard core - I am not a runner! Yet!) You should have any where from 100-150 calories of a quick digesting and a slower digesting carbohydrate source. Skip the protein source until after your workout.

Weight Training/Lifting Session: Planning to pump iron before breakfast? Not so fast! Make sure you eat 150-200 calories of a quick digesting carb (such as one 30 cal rice cake), slower digesting carbs and a lean protein source. Don't waste your hard work - you want to build those muscles!

Here is a quick list of snacks you can use to create your pre-workout snack. Please note: there are many other snacks you can choose from - I included only these as they are quick to prepare, travel well and tend to cause the least amount of stomach issues once you are working out. You can definitely add to this list!

Quick Digesting Carbs

Low Sodium White Rice Cake - approximately 30 calories per rice cake

Banana - approximately 105 calories per medium (7 in) banana

Green Apple - approximately 72 calories per medium (3 in in diameter) apple

Slower Digesting Carbs

Low Sodium Brown Rice Cake - approximately 50 calories per rice cake

Oats (Quick Cooking, Steel Cut or Old Fashioned) - approximately 80 calories in 1/4 Cup of oats

Sweet Potato - approximately 90 calories in 1/2 Cup of baked sweet potato

Brown Rice - approximately 54 calories per 1/4 Cup of cooked brown rice

Lean Protein Source 

Protein Shake - this is the sometimes the most quickest way to get your calories if you are in a hurry! Calories will vary depending on your brand of protein powder.

Scrambled/Boiled Egg White - approximately 17 calories per large egg white (4g of protein per egg)

Fresh, Raw Peanut Butter - I do not recommend that you consume this if you are doing cardio. It is somewhat harsh on the stomach. Approximately 105 calories per TBSP.

Raw Almonds - 10 raw almonds are approximately 70 calories.

What should you eat after a workout?

That's pretty simple - a 100-200 calorie snack consisting of a lean protein source and a quick digesting carbohydrate source. The carbohydrates will help your body to digest and use the protein source that you have consumed and repair your muscles (this is how you build muscle. Tear it down to build it up!). It is IMPERATIVE that you eat within 30 minutes of a workout for optimal results!!

Pre Workout Snack Ideas

• Banana + peanut butter
• Oatmeal + sliced almonds
• Sprouted grain English muffin or toast + almond butter
• Whole-grain crackers + hard boiled egg
• Fruit and nut bar or granola bar (watch the sugar content)
• Fruit salad + chia seeds
• Dried apricots + almonds
• Wrap: Tortilla + hummus + cucumber & tomato
• Piece of fruit + Greek yogurt
• Small quinoa salad
• Small baked sweet-potato topped with greek yogurt
• Date & almond smoothie: 1/2 banana + 2 dates+ almond milk +2 tsp. almond butter

A Visual Comparison of Calories in Food

Calorie comparison: I'm a very visual person, so this really hits home for me.  

For 1360 calories, you can eat one fast food meal or eat a great assortment of foods all day long; including dark chocolate & a cookie!!  This is what I really like about showing clients this sort of outlook--80% of your calories coming from healthy-nutritionally dense (lower calorie) foods with 20% "treat" type foods (higher calories).

Cutting calories: Not all calories are created equal, and counting calories will not help you lose weight if you’re consuming the wrong kind of calories.  How your body looks doesn't just depend on how many calories, but the type & quality!!!  

Top 5 best exercises to lose belly fat

Building up muscle mass
An important thing to remember when undergoing a weight loss program is to understand what needs to be done. Realistic and achievable goals can help in building the confidence needed to make the necessary leap for the achievement of a desired weight.

Researchers at the Biomechanics Lab at San Diego State University took a look at some popular abdominal exercises and ranked them. Results of the study revealed that exercises that require constant abdominal stabilization and body rotation resulted in the most muscle activity in the abdomen.

Below are the top five belly exercises as ranked by the study:

1. The Bicycle Exercise - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.

2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.

3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.

4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.

5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.

The best strategy to weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weight without realizing it. It is important to look for an exercise you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.

Source: http://www.naturalnews.com/035071_belly_fat_exercises_fitness.html#ixzz2M5vVUEhY

How to Compare Junk Food to Healthy Food

How to Compare Junk Food to Healthy Food

Some things just scream junk food. You know double-stuffed chocolate cookies and the cheese puffs that stain your fingers orange aren't good for you. But it's not always so obvious to identify healthier foods. This takes a little investigative work. Comparing junk food to healthy food means reading and understanding nutrition labels, identifying ingredients and thinking about how foods are prepared.

Step 1

Read the nutrition label of a food from top to bottom.

Step 2

Look at the number of calories per serving and examine the number of calories from fat. Junk food usually provides a large number of calories per serving, with the majority of the calories coming from fat. Healthy food should be low in calories and especially low in calories from fat. On a 2,000 calorie diet, you should consume less than 65 grams of fat a day.

Step 3

Analyze the types of fat the food contains. Junk food is usually high in the bad types of fat -- trans and saturated. The American Heart Association recommends consuming less than 1 percent of total trans fat from calories, or less than 2 grams of trans fat a day if you have daily diet with 2,000 calories. Less than 20 grams or 10 percent of your total calories should come from saturated fat. Healthy foods have little to no trans and saturated fats.

Step 4

Study the amount of cholesterol and sodium in the food. For a daily diet of 2,000 calories, you should consume less than 300 milligrams of cholesterol and 2,000 mg of sodium. The higher the numbers, the more likely it's junk food.

Step 5

Read the percent daily values of dietary fiber, vitamin C, vitamin A, calcium and iron. These are good nutrients often absent or low in junk food -- less than 5 percent of the recommended daily value for that nutrient is considered low. For a food to be rich in the nutrient, it must provide at least 20 percent of the nutrient's recommended daily value.

Step 6

Consider the food's overall content of nutrients such as fiber, calcium, iron and vitamins A and C. A healthy food doesn't have to be high in all of these nutrients. An orange, for example, provides 130 percent of the daily value for vitamin C, but it only has 2 percent of the daily value of vitamin A and no iron. Some healthy foods provide a lot of one nutrient, while others provide smaller amounts of a variety of nutrients.

Step 7

Look up the sugar content and compare it to the food's ingredients list. Foods such as fruit have naturally occurring sugars, and naturally occurring sugars won't appear in an the ingredients list. Junk food often has a large amount of added sugar, which you will see listed under a variety of terms, including sugar, high-fructose corn syrup, corn syrup, maltose, dextrose, sucrose, honey, maple syrup and fruit juice concentrate.

Step 8

Read the ingredients list. The order of ingredients in the list indicates how much is in the product. The first ingredient comparatively makes up most of the product, the second listed ingredient is the second most plentiful, and so on. If you see sugar, salt or fat as one of the first ingredients (or high-fructose corn syrup, enriched flour, or corn starch), it's one of the main ingredients in the food. Junk food is often high in all these.  Be aware that food manufacturers have gotten tricky to list sugar as different ingredients; look for sucrose, high-fructose corn syrup, corn syrup solids, brown sugar, dextrose.