Let’s face the facts: Americans have a serious weight problem. In fact, US obesity rates have skyrocketed inthe last two decades. At this moment, over 30% (meaning almost a third!) of the American population is obese, not to mention that 64% of Americans are overweight.  Unfortunately, these numbers are still on the rise….

Lately I’ve been receiving lots of requests for  exercises for losing love handles. “Love handles”, “belly fat”, “muffin top”, whatever you want to call it, are as unpleasant as they are hard to get rid of.  These  are that flabby area on the sides of your abdomen that droop over your pants and are the most difficult to get rid of because they are not separate entities from the rest of your body, as people usually think. It is physically impossible to lose fat from one section of your body and not the rest, unless you have  liposuction done. So  unfortunately, you can’t get rid of your love handles without getting rid of the excess fat from the rest of your body as well. The best way to do this, of course, is exercise and healthy diet.

More  and more people  are actually becoming health conscious  nowadays, so they stay fit  by eating  proper diet and exercising regularly. However, one thing that most forget  for a  healthy lifestyle is the proper intake of vitamins.  So what are the  exact benefits of vitamins and in what way are they beneficial for us? Here’s a list of the benefits of one of  most beneficial vitamins; the vitamin less known as Cholecalciferol and is more known as Vitamin D3.

Vitamin D3 maintains your calcium balance. By that, I mean, it can actually aid in bone growth and maintenance of bone density. This is a vitamin needed for the utilization of calcium in our body. In conclusion, this vitamin can prevent osteoporosis or the breakdown of bones of the elderly, post-menopausal women, and those individuals under chronic steroid therapy.

Vitamin D3 can boost immunity. You heard it right; it’s  actually a vitamin that can be a potent immune system modulator. This vitamin can help protect our body from different types of  autoimmune diseases such as diabetes melittus,multiple sclerosis, and rheumatoid  arthritis.  Studies also found  that the   Vitamin D can be a protective factor against cancer.  Moreover, since Vitamin D3 can regulate blood pressure, it can also decrease the risk of high blood pressure.

Vitamin D3 can alleviate symptoms of depression.  I’ve been talking about the vitamin’s benefits here but wasn’t able to  mention that it’s a vitamin our body get from  sun exposure(or from supplements made to provide this Vitamin). During winter season,most  people suffer from Seasonal Affective Disorder(SAD) because of lack  of exposure to sunlight. So apparently, there’s  a link between Vitamin D deficiency and depression. However,researhers are yet to find out if vitamin D deficiency is actually the cause depression or is the result of depression.

Vitamin D3  could be very beneficial; however do ask your physician for the proper intake of the said vitamin in order to get the full benefits it can provide.

Ever wonder if caffeine and workout are a good mix?

This is the drink that your office buddy drinks at the time of the day when everybody else in the office is crashing. This is also the drink that your college classmates would drink for before the final exams. Yes, it’s no other than coffee. And did you know that coffee can actually be your bestfriend if you’re into healthy living, consider yourself a gym rat, or simply love to exercise? Amazing right? Here’s a list of reasons why caffeine, the substance found in coffee, is good for workouts.

Caffeine boosts up exercise performance. A study by Wallman, Goh, and Guelfi(2006) about the effects of caffeine on steady state exercise performance suggests that oxygen consumption and energy expenditure is significantly higher when caffeine is ingested before working out. Furthermore, another study by Smith,Fukuda, Kendall, Stout(2010) about the effect of pre-workout supplement that contains caffeine on anaerobic and aerobic training suggests that the mixture of caffeine and different substance(creatine, BCAAs, whey protein, and cordyceps) can improve aerobic performance, training volume, and the maintenance of lean mass.

Caffeine lessens muscle fatigue. An article by Davis, Zhao, Stock, Mehl, Buggy, and Hand(2002) about the effect of caffeine on nervous system and fatigue entails that caffeine can delay fatigue through central nervous system mechanisms, at least in part by blocking adenosine receptors(or the receptors responsible for regulating oxygen consumption and coronary blood flow). In short, caffeine can help one recover faster from muscle pains or muscle fatigue caused by heavy workouts.

Caffeine can aid in weight loss. It is shown that coffee can increase metabolism and can actually suppress appetite. There are claims that caffeine can actually burn  unwanted fats right away. However, without the proper exercise and proper diet, the fats that caffeine can burn would not be very significant.

Those are just three simple reasons why caffeine is actually good for one’s workout. If you’re wondering if caffeine can be help you in your workout routines, remember these; it boost up exercise performance,it lessens fatigue, and it aids in weight loss. Who would have thought that the simple drink you ingest during breakfast is not only good at keeping you awake but is also good in keeping you in shape.

Here’s a guest blog that will help you learn to get make that 9-5 office job healthier for your body!

Sitting at your desk all day long can not only take a mental toll, but the damage it does on your body is rather unfortunate. If there is one thing I have learned from my kids and their experience at their outdoor education school, it’s is that sitting all day at a desk is probably not helping you, physically or mentally.

The rate at which your body uses energy drops tremendously when exposed to long periods ofsitting, and the electrical activity in your legs comes to a rapid cessation. People who sit at their desksall day long are at greater risk for diabetes, obesity, cardiovascular disease and many other healthcomplications. However, just because you have to sit at a desk all day long doesn’t mean that you haveto be unhealthy.
There are ways to stay healthy and fit at work. Here are a couple ways:
1. Take frequent water breaks. Getting up to go get water is one of the greatest ways you can break up your day and your time sitting at your desk. Aim to stand up every 30 minutes to go refill your cup and that will help to keep you hydrated. While you’re getting some water, dosome stretches to get your blood flowing and your muscles loose.

2. Take the stairs. If there is an elevator in your office, take the stairs. Or, if your office is on the25th floor or something crazy like that, then take the elevator up to the 15th floor and take thestairs the rest of the way. Taking the stairs instead of the elevator will burn calories and primeyour body to burn more calories throughout the day.

3. Walk to a desk instead of email. Instead of sending an email to a colleague, take the walk overto their desk instead. You will get valuable exercise, as well as improve relations with yourcoworker by actually communicating face-to-face.

4. Walk on your lunch break. Try eating your lunch at your desk while you work, then take a walkor job on your lunch break. Getting outside will not only supply your body with some essentialVitamin D, burn calories and help fight weight gain, but it will also do wonders in lifting yourmood. Grab a coworker to make it even more fun, and you won’t even notice that the time isflying by and you’re exercising!

5. Exercise while you work. It may seem impossible to exercise while you work, but it is rathersimple. Bring some hand-held weights and do some bicep curls while you’re on the phone, or doleg lifts as you type. Another great exercise to do at your desk is to do pushups on your desk, oryou can hold yourself in the squat position while you read emails. You may think you look silly,but you’ll be doing your heart a favor!

Author  Bio: Cameron enjoys blogging about fitness, education (primarily online public universities) and the outdoors.

This is a guest post written by the writer of MyGetRidOfGuide, a website that can help you find solutions to get rid of just about anything.

Pregnancy is certainly a long journey. We have our ups, our downs, and a few extra pounds to lose once it’s all over. Although we tend to feel beautiful while we’re pregnant, the aftermath doesn’t feel as flattering. We’re now left with some added weight, as well as some un-toned muscles. Although like anything, you can always turn a negative situation into a positive one!

So, if you’re looking for some ways to slim down, and to lose those unwanted pounds, here are some tips to get you started.

Create a plan: It’s important to have some type of game plan. Whether you’re going to join an aerobics class, or you plan to lose 10 pounds in 3 months, have some type of plan or goal that you want to get accomplished. If you don’t have a plan, you don’t know what to aim for.

Get your rest: It’s so important that you get your rest every night. A healthy resting period is between 8-9 hours of sleep. Any more or less than that isn’t recommended. So, if you work out hard, make sure you sleep hard. Your body needs time to relax and repair after a long day.

Watch your diet: It isn’t rocket science – watch what you eat. Think of your calories as energy instead of indulging. In order for you to lose weight you need to consume fewer calories than you’re burning off.

Move around: We need to move around more. Whether it’s parking farther away in the parking lot, walking the dog 3 days a week, or taking the stairs, move your body. The more you move, the more you burn. Each step and calorie counts when you’re trying to lose weight.

Portions: In order for you to lose weight, you need to find a happy medium, and you can do that with portioning. Depriving yourself of the things you love is no way to lose weight. In fact, you’ll probably go overboard if you deprive yourself for too long. So, try to have a glass of water or a fruit or veggie before you eat what you have your eye on. This will fill you up, get you to drink more water or help you get in your servings of what’s good for you, all while limiting yourself from the bad items.

Reward yourself: If you’ve lost weight, or better yet, are getting super close to your goal, reward yourself! It’s important that we take time to make ourselves feel good. Buy those pants that are a size smaller, or perhaps get a bathing suit if you dare. Just make sure you reward yourself with items or services such as a pedicure and not food.

As you can see, there are so many different ways to help you lose weight. It’s all about doing small adjustments, and no dieting. There is no magic pill you can swallow to help you lose weight, but instead a change in mind and lifestyle to help you slim down. Consider these ideas to help you get rid of body fat so you can have a healthier lifestyle starting today.

Diabetes and Lifestyle habits are highly intertwined, and unfortunately,  this disease is on the rise.  This is why I’m adding a guest blogger’s article on the topic, enjoy!

One of the consequences of the Industrial Revolution was the change in the culinary lifestyle of people. As people start hurrying and scurrying off to workin the many assembly lines and manufacturing plants throughout the western world, the demand for quick and easy to cook food on the go increased. This is how fast-food was born and has remained with many cultures throughout the world.

As the fast food revolution got underway, its detrimental by-product is  the increased consumption of unhealthy food by the individuals in our society. Most of  these foods on the go are fried or lack the proper nutrients for your body’s needs.

Another by-product of the Industrial revolution is the decrease in physical activity, leading to a sedentary lifestyle. These two things coming together create the perfect storm of  unhealthy living.
As a result of this unhealthy living, there  are many health problems on the rise in the western world. One of the deadliest conditions that an individual with this kind of lifestyle is diabetes.

Diabetes is a metabolic condition where the body cannot properly utilize blood glucose.  What happens is that an individual’s system cannot properly produce  insulin for the normal functioning of their andorgans cells . When the body cannot utilize blood glucose, the body’s cells do not have the fuel needed to properly function and regenerate. When the cells die, this leads to organ malfunction, and even failure leading to further complications.
How can one prevent  diabetes? The Internet is replete with supposed fail-proof programs and products to prevent the development of this dreaded disease. The following are some of the tips provided by many experts to help you remain healthy and diabetes-free:
Eating healthy food. Cutting down on high fat and high sugar content food will help your body maintain its blood glucose levels. Replacing you rdiet with healthy food, usually high in fiber content and low in sodium, ca nbe the step in the right direction.

Regular Exercise. Being overweight is one of the major causes for diabetes. Thus, integrating an exercise program in your daily routine can help your body remove excess weight thus keeping your healthy. By exercising, you not only keep your muscles toned, you also remove excess glucose from your bloodstream.

RegularCheck Ups. Since diabetes is an unseen condition, regular checkups would help determine if the condition has gained a foothold on yoursystem. Having your weight and blood composition checked every three to six months can help assess if you are on the verge of becoming a diabetic or if you are disease free.

As can be seen, modern living has brought both positive and negative effects on our lives. One of the positive effects is a general  increase in wealth but with it comes negative changes in the lifestyle and dietary habits of many. These changes have brought with them unhealthy consequences for the human body. One of these is diabetes- but this can be prevented with the proper diet, exercise and regular check ups. In taking these steps, one can prevent the effects of diabetes from ravaging your body and your life.
For a more comprehensive discussion on diabetes and losing weight, do visit us at The Link Between Diabetes and Obesity. Please visit the author’s site at The Diabetes Forum.

I decided to write about tofu nutrition facts because of all the hype about soy-based products lately. Are they healthy or unhealthy? Let’s find out! 

Tofu, also called soya curd is one of the healthy food items that have originated from China and it is actually made by coagulating soy milk and highly nutritious making it one of the most used items in the Asian cuisine. Owing to its nutritional value, tofu has also been made popular among the western countries as well. There are different types of tofu namely silken or soft tofu and the other one is called regular or the firm tofu. The former kind is used for the blended dishes and has a creamy structure; the latter as the name suggests is dense and can be cubed and are served in soups or also be pickled, baked, smoked and grilled too. Here are a few nutritional facts about Tofu.

Nutritional Facts about Tofu

Tofu, being made of soya is known for its high protein content along with calcium and iron. This can be taken as a good substitute for the meat that is rich in protein too. Unlike many other protein rich foods, tofu does not contain LDL cholesterol that can harm the health as there are low saturated fats present in it.

The low amount of sodium can also make it one of the best sources of all the necessary nutrients. This is perfect for the diets that involve low sodium content. The presence of vitamin B also makes the requirement for the vitamin complete. The isoflavones in tofu help in the prevention of cancer and heart diseases as well.

The selenium present in the food item makes it an effective anti oxidant that helps in the removal of the free radicals in the body and also reduces the risk of colon cancer. There is also a certain amount of omega 3 fatty acids present in tofu that controls the erratic heart rhythms and the reduction of blood clotting inside the arteries. This presence of omega 3 fatty acids can also make it one of the best cholesterol lowering foods. This also helps in the increase of the HDL cholesterol levels in the body.

Since there is a considerable amount of iron in tofu, there can be increased energy in the body when consumed. The transport and release of oxygen in the body is also made easier.

There is also a reduction in the rate of bone loss associated with the menopause due to the calcium present. This is also very useful for the persons who suffer from arthritis conditions. The painful symptoms of rheumatic arthritis are also managed due to the copper present in the tofu.

I hope this clears a lot up, remember not to be afraid of soy-based products! Do you have any awesome Tofu recipes? Share them with us by commenting!

I know that telling you to go on a diet diet sounds strange, but what I mean is … enough is enough!  I’m tired of everyone trying this or that diet, then complaining that it does not do the trick. Diets don’t work for several reasons. If someone wants to get fit, the best advice I can give them is to change their lifestyle, period. There are no if’s and’s or but’s!

We are seeing a constant wonderwheel of ever-changing diets hit the market. Yesterday it was the no-carb diet,  the day before that it was the mediterrean diet, there’s the fat-free diet, the liquid-only diet….ummm, you know what, I’ll just add this link in here to show you how many actual diets there are out there: list of diets.

Anyway, the point is, to be healthy,  every main meal of the day should consist of the following: protein, carbohydrates, fat, and preferably some veggies. By carbohydrates, I mean complex carbs, meaning whole-wheat everything (this is especially true for those who are diabetic, as you do not want a huge surge of insulin in your body). By fat, I mean good fat. Good fats are Monounsaturated fats and  Polyunsaturated fats, which both lower LDL cholesterol .  You can find these in nuts, avocados, corn, fish, and olive oil. Bad fats include saturated  (fats found in animal products) and trans (hydrogenated) fats.  This is why a well thought out vegan diet isn’t such a bad idea!

We cannot skip out on the carbohydrates work as fuel for your muscles and brain. Fat insulates your body organs against shock, maintains body temperature, and promotes healthy cell function. So why would anyone think that a carb-FREE or a fat-FREE diet is a good thing? What happens is that many of us get desperate when we just keep gaining weight instead of losing it, and when we feel vulnerable, we are more apt to be swept off our feet with wonderful-seeming promises, like ‘do the Zone diet and lose 2 lbs every day!’.

Seriously people, I beg you…do your research before you decide to unnecessarily spend your money on a fad diet book, jump into an extreme diet plan, then gain all the weight back after starting to eat like a human again! Better off, learn how to replace unhealthy choices with healthy ones (ex. replace your munching on chocolate habit with munching on apples, drinking cokes with drinking lemon water, etc…), start cooking your own food, and get off the couch and start moving that butt to get in shape! Sheesh!