Here is another Article for your reading pleasure that will aid
you in your health and weight loss goals for 2009..

Dont forget your free website, calorie, protein, fat counter located
at the bottom of the article I use this type of web page for the
people that I work with to track or map there food intake. :0)

Whole foods, natural and unchanged, fed humankind for thousands of
years, but sometime in the middle of the last century, food began
to change into something best described as “not really food.”

That few of our grandmothers — and likely none of our
great-grandmothers — would recognize many of the so-called
foods people feed their families today. Who takes the blame?
The food industry, to no one’s surprise… but interestingly,
the finger needs to be pointed another group too — one that
is a bit more unexpected: researchers, there is a science to
nutrition, a field is refered to as “nutritionism.”

Their work has shifted the focus from food itself to the elements
of what is in that food. Studies continue to break down foods,
such as broccoli and blueberries, into specific nutrients. when
was the last time you purchased an orange because of it’s
vitamin c count or ate brocoli because of their isothiocyanate
compounds, a chemical compound containing the univalent radical -NCS.

There looking at the trees and can’t see the forest

For example, their isothiocyanate compounds and phytochemicals,
as scientists attempt to figure out why one food is healthier
than another.

But these are chemical components, not food.
Just as mainstream medical doctors have a tendency to isolate
symptoms without addressing the root causes of illness, this
deconstructionist view of food misses the point — eating is
not just about intake of nutrients, but about life itself.

And these elements don’t necessarily work in isolation…
it’s why we are encouraged to eat “whole” foods. This isn’t a
strike against science — there is much to be gained from learning
the make-up of foods and helping people better understand what
constitutes a healthy diet. It’s a marketing issue. The factoids
are used to pave the way for food manufacturers to “enhance” their
unhealthy processed, preservative-filled foods so they appear
healthier than they are.

one of the most unhealthy people that I know shied away from food
and took supplements instead, by the handful he was lacking in
fiber, trace minerals, and some fats that the body needs to
heal and to grow and repair itself.

Nutritionism has provided a whole new set of marketing tools to the
food industry, which is always looking for ways to get consumers
to buy and eat yet more food. Marion Nestle, PhD, MPH,
professor at New York University, is author of many books on this
topic, including her latest, What to Eat. She points out

that, according to the USDA, 3,900 calories/day are brought to
market for every man, woman and child in this country.
The food industry makes money by seducing ordinary folks
into stuffing themselves. Profits are slim for food manufacturers
when consumers buy apples and grapes, but they balloon with
purchases from the vast selection

of new and more novel “foods” that fill supermarket shelves. and
they are usually loaded with transfats and worthless carbohydrates.

This is where nutritionism runs amok, as food manufacturers deem
each new research finding an opportunity — in fact, they are
often motivated to fund studies in order to ascertain how
nutritional benefits might be used to sell more product.
For years sugar-drenched juice drinks
(those with less than 50% and sometimes as little as 5% juice),
have been able to state that they’re made with “real juice”
so they can benefit from a halo of health on their label.

The most absurd example I have seen of this trend recently is the
addition of fiber to Splenda, the artificial sweetener!
All this results in a lot of confusion about what’s for dinner,
and is it healthy… not to mention lunch, breakfast and all those
snacks. At one time most of the people worrying about eating right
were looking to lose weight; now the problem is broader because
it centers on a far most basic dilemma how to eat to be healthy.

For some answers to that, there are a few basic nutritional rules
notably, avoid foods with more than five ingredients,
along with those with ingredients you can’t pronounce.
But my best advice is hard-boiled and served straight-up,
unprocessed and with no additives: “Eat food. Not too much.
Mostly plants,and animals like fish and chicken.”

Here is a free web site that you can manage your calorie, fat,
carbohydrate intake. It’s easy to use and can be another tool
in your arsenal against gaining weight. But best of all it works
and is free to use the web site

For more information on Myself and my articles.

Until Next time…

Dan Moser

Hello And Merry Christmas!!This is just a shortPost That I wanted to write to try and explain why most people fear weight gain over the holidays.

I always talk to people at my fitness center about diet and exerciseon a daily basis, and it’s mind bending to me that it is still probably one of the most confusing subjects that exist. It’s really all cause and effect. lets examine this a little closer, Say for example you have money problems, Well a good financial adviser willtell you to start monitoring your income and expenses, Right..If your spending more then you are bringing in theirs a problem and this should be fixed asap..

A real no brainer your thinking..well of all the people that I talk to that come into my Club, I ask them how much are you bringing in as far as calories, carbohydrates, and fats? and I swear that about 99% of the people that I talk to say that they don’t do this…

I get the dreaded blank stare.

I continually ask myself why not? how else are you going to know where you stand?

If losing weight is a problem for you then this is an area that needs to be fixed asap.

where do I start you may be thinking? Well Start from square one, start pulling apart what you are eating in terms of carbs fats and calories..

It does not need to be a fancy spread sheet. but it does need to be consistent As a friend of mine once said to me years ago “it’s the little things added up every day that makes the total sum of your results”

There is no big mystery or secret to the wholeWeight loss, weight gain thing, simply take action.. By starting to take in less then you use your weight will stabilize.

Now if you need to lose weight more then 5-8 pounds there are a number of things that you can do to trick your metabolism into burning the fat and feeding the muscle and organs, so your metabolism does not slow to to match your intake but that’s for another day and time

I wish everyone a happy holiday and a merry ChristmasFor NowDan

By Daniel Moser

This time of year, we all gather for family dinners, cocktail parties, and get-togethers pack our calendars. But while the season is a welcome and joyous time, it is all too easy to overindulge.

Along with sticking to your exercise regimen and taking time to rest and de-stress, a little planning and the following simple nutritional strategies can go a long way to help you stay healthy and maintain your weight.

Strategy #1: Beware of Hidden Hydrogenation

Buttery pies and flaky-crusted appetizers, piping hot from the oven, are oh-so-tasty. That is, until you find out they are loaded with trans-fats. Unless you are hosting the party or made the dish yourself, it’s safe to assume the baked goods being passed around are of the store-bought variety, which is typically packed with partially hydrogenated oils. If you’re going to avoid any food during the holidays, you should skip the pastries and pies. Reach, instead, for whole foods like shrimp cocktail, and baked sweet potatoes and lean proteins like turkey and chicken.

#2: Don’t Fall Victim to the Drink predicament

Most cocktails have around 150 calories, but many festive sips can pack a massive 300 calories or more than 20 grams of sugar (like egg nog). Because your body doesn’t register liquid calories the same way it does calories from food, this can easily equate to an extra pound of fat on your body. And it’s not only the calories, but also the way in which we process alcohol. When you drink alcohol, your body will burn through acetate – a byproduct of alcohol metabolism – instead of body fat.

To ensure that you don’t fall victim to the drink predicament, consume in moderation. To reduce sugar and calories, choose light, non-sweet cocktails and “cut” fruit juices with sparkling mineral water. (And if you drink, be sure to see Strategy #7 below on folate.) Better yet only have one drink or water it down just a bit.

#3: Stay off the Hormone Roller Coaster

Foods rich in refined carbohydrates spike your blood sugar and put your body on a hormone roller coaster, triggering more hunger and more eating. Yes people carbohydrates are not good for you in excess.

To avoid this destructive cycle, focus your holiday plate on lean proteins (including organic poultry, wild fish, and grass-fed meats), healthy fats (like nuts and olive oil), and nutrient-dense veggies (especially leafy greens.) Beware of the refined carbs lurking in not-so-obvious places – like sauces and gravies made with white flour.

#4: Choose a Smaller Plate for Less Weight

With a large spread, it’s tempting to grab a big plate and try everything the host has to offer. A good strategy is to scope out the buffet line first and choose the items you’ll be having (opting for the roasted Brussels sprouts instead of the creamy casserole, of course). Then, when it’s time to dine, use a small plate to help keep portions (i.e., calories) under control. And remember… nothing tastes as good as thin feels!

#5: Makeover Your Old Desserts

Did you know that one piece of pecan pie has more than 500 calories, 65 carbohydrates, and 32 grams of sugar? And that eating 100 grams of sugar can reduce your immune system’s ability to kill germs by a whopping 40 percent! Not only does sugar depress your immune system, it meddles with your endocrine machinery, encourages fat storage, promotes cancer, and physically ages you through the production of advanced glycation end products.

The good news is that now you have a sweeter option – erythritol. This “almost sugar” is all-natural, has no calories, and has a glycemic index of zero. Use it cup for cup in all of your favorite recipes to safely sweeten and delight your guests. (They’ll never know the difference!)

#6: Chew on This

Have you ever been “done” eating, only to make your way back to the buffet line one last time? Here’s a surefire way to send your body the message that the kitchen’s closed: Chew a piece of all-natural, sugar-free gum. Not only does peppermint taste terrible with mashed potatoes, but chewing gum has been found to reduce hunger and specifically stave off cravings for sweets (according to recent research published in the journal Appetite).Or better yet finish your meal with a fruit bowl to signal your body that it has all the sugar it needs.

#7: Bolster Your Immune Arsenal

We often don’t think of our immune system – until it fails us. And stress, alcohol, sugar, and lack of sound sleep and sunshine – known immune wreckers – are par for the course during the holidays.

The good news is that you can strengthen your defenses and get your immune system in tip-top shape to guard against many common winter woes. Along with a high-quality whole-foods multivitamin/mineral and a fish oil supplement (both of which you should be taking every day), here are some of the best-known immunity boosters to keep on hand:

* Vitamin C – Boosts the production of infection-fighting white blood cells and antibodies and also increases interferon – the antibody that coats cells’ surfaces and makes them impenetrable to viruses. While 200 mg per day is what many experts recommend, you may want to increase your intake to 1,000 mg per day.

* Vitamin D – An essential part of a healthy immune system. Vitamin D receptors are found in most cells of the immune system, and this “sunshine vitamin” is now known to reduce the risk of many diseases (including cancer, diabetes, and heart disease). To optimize your vitamin D levels, opt for 10-15 minutes per day of unprotected sunlight or between 2,000 and 4,000 IU daily in supplement form (as recommended by Jon Herring and Dr. Al Sears in Your Best Health Under the Sun).

* Folate – Helps to protect against alcohol-induced DNA damage. Recent studies show that 650 mcg of folate per day negates the increased risk of colon and breast cancers associated with alcohol consumption.

* Selenium – Increases natural killer cells and mobilizes the body’s cancer-fighting cells. And just one Brazil nut provides a hefty 100 mcg (about 150 percent of the RDA) of this immune-boosting micro mineral.

* Garlic – Stimulates infection-fighting white blood cells, boosts natural killer (NK) cell activity, increases the efficiency of antibody production, and acts as a natural antioxidant and adaptogen.

* Zinc – Boosts the number of infection-fighting T cells, especially in those with weakened immunity. Aim for 15-25 mg per day.

* Adaptogens (astragalus, andrographis) – These plant-derived agents help your body adapt to and defend against stress by enhancing your immune artillery. Take adaptogens during the prodromal phase or initial onset of illness (for example, as soon as you feel that slight tingle in your throat or tightness in your chest).

Of Course what I do as well as any advanced eater in the know will do to fight that holiday meal, is for 2 or three days starve your body of almost all carbohydrates and then use the thanksgiving day meal as a load day
In one meal your body cannot assimilate more then let’s say 600 calories or so and the extra carbohydrates will replenish your bodies “lack of” for the past few days of depriving your body of carbs. So minimize the damage and you will be ahead of the pack.

If you would like to take back your life and regain control of your future

© THE MAGIC
OF
GOALS
Sweat Fitness Center

THE KEY TO BECOMING ALL YOU WERE INTENDED TO BE.

THE PURPOSE…

The purpose of this book is to provide the trigger for getting you from where

and what you are,to where you want to go and what you would like to become.

The fact that you are reading these words is a good indicator that you feel you

need to change some part of your life. Perhaps you’ve had it with being over weight,or tired and lacking motivation or having to apologize to your children for not having the energy to play with them after work. The continuation of this type of problem will not likely change until you’ve changed, and unless you do, you may find the problem has taken its toll in some other areas of your life as well.

If while reading these words, you are satisfied that finances are not a problem, thenread on , for surely, having adequate money is no assurance of happiness. If yourwife or husband is no longer providing joy in your life then you’re not successful.

If you don’t like your occupation or if its controlling an excessive amount of your time, you’re not successful. If you’re overweight and you often feel depressed and are considered over weight, your not successful.

In essence, if you are not at a point in your life that you expected to reach at an earlier age, then you’ve gotten off track. If Friday is more important than Monday then you’ve gotten off track. If you’re not paid what you think your worth, or if you have more talent then your present job lets you use then you are off track.

The key…

The key to “getting back” lies in setting your own well defined business and personal goals. If you don’t have them written down at this moment in a form that you review each day, and constantly carry with you, then your life is going to be a series of unconnected events….accidental occurrences!

The chance of you becoming all you were intended to be is remote, without goals. You will continue to drift, being blown by the winds of circumstance and always fitting into the plans of someone else.

This book is designed to change all aspects of your life, but reading is not enough.

Deciding to work on it, or complete it tomorrow, or next week is not enough. Your going to have to reschedule appointments, or revise your schedule, or what ever it takes, right now! It’s going to take you about 4 hours and maybe much, much more.

There will never be the “right time” if your to busy today, then you’ll be to busy tomorrow.

This moment is to critical in your life to set off. Don’t bother to read any furthermore unless you’ve made the firm commitment to complete the task.

If you’re committed then turn the page, if not then quit right now and place this book on the shelf with all the other partially read books that you have bought with good intentions. Go on to the office, turn on the TV, go out on the patio, or whatever else turns you on, but don’t waste your time. It’s results that count, not good intentions; decisions, not procrastination; action, not mental laziness.
For those of you who hold a pencil in your hand at this very moment…

congratulations! For those of you who just simply turned the page out of curiosity, or for some other casual reason, please save your time. What you’re about to read will have absolutely no value, because it isn’t meant to read; it’s meant to stimulate your thinking through your answers to some rather probing questions.

The pages which follow must be completed by you, while alone, and with enough time to answer in detail. There is no “proper answers” or amount of time for any question. Simply spend enough time for you to feel comfortable with the result.

Hopefully, you’ve selected a comfortable place free from interruption by telephones, family members or friends, or any other distraction which will break your concentration or cause you to drift away from your personal feelings about yourself and your reflections into your past and glimpses into your future. Lets begin now to rediscover those feelings we once had about life.

YOUR PERSONAL GOALS

NOTE: The following guidelines must be followed in preparing your personal list of goals on the following page.

1. Do not consider prices, or other obstacles in preparing your goal list. They should be your

spontaneous wishes, much like a child preparing a Christmas list.

2. Write as fast as possible. You’ll find the list will develop slowly in the beginning, but after a short time, ideas will come to the surface, which you haven’t thought of in years.

3. Impose a limit on yourself. Try to achieve one hundred items within a 30 min. period from the time you begin.

4. The items, which you write in response to the first question, should include:
A. The things you want to have
B. Things you want to see
C. Things you want for someone else
D. Places you would like to visit
E. Things about yourself (weight loss etc.)

5. Remember, the list should include things that you want that you do not now have.

6. There is no need to be specific during the preparation of your list. For example, a new Mercedes Benz need not include all of the accessories, or color. This will come later under a different section of this book.

Now, turn the page, read the first question, and begin “planning your better future”.

This is only chapter One of this amazing Book which has helped me to become Mr. California, Mr. U.S.A. start 3 successful Businesses and stay married to the same person for 15 years if you want the rest of the book in it’s entirety please visit my site the book is absolutely free without any obligation.

To your success

please sign up for this Free Book book at http://www.officialomnifitness.com/FREE_PRODUCTS_4433221PAGE.php

for more infromation on How to lose weight visit




This is a good video on teens and obesity

You must admit that we live in a fast food society. Right, I’ll agree, it’s almost impossible to avoid junk food all of the time, I know everyone is tired of the diet roller coaster. I’m sure you’re aware that about 95% of all dieters will regain their lost weight after only a short period of time. You may even be a living testament to this statistic.

There is a simple reason for this. Let me try to explain, say for instance, you begin a diet, in the beginning, you stick to the program, and you invariably lose some weight. During this time, however, your metabolism has slowed due to the reduced calories. So what happens when you slip off your diet for a few days? The weight begins to creep back on. You’ve seen it happen. Now here’s the proof.. You see, lets say that your metabolic rate is lets just say a 5, for explanation purposes only, and lets say that that 5 represents 1500 calories, now lets just say that you eat 1800 calories the difference between 1500 and 1800 is 300 right? Well you are storing 300 calories per day or 1 lb every 10 days. Everything that you do not use for energy is stored, as fat for future fuel for the bodies needs. Now lets assume that you are on a caloric restrictive Diet, for lets say 1-month well guess what? The body being the resilient tool that it is has slowed down to the amount of calories that you were giving it called (Adaptation) the body has been in a calorie depletion mode for a while that it adapted to the current caloric intake. The body does this so that it can live in the current environment that surrounds us.

We are primitive creatures going back thousands perhaps millions of years. Evolution has occurred and guess what? We are always changing to compete in our environment. Most of the evolutionary changes occurred with our thinking capacity, yes we became smarter, however our bodies are changing as well, that would explain why in some cultures you can live on a bowl of rice for years without starving to death. I know… I know… I have heard this all before, however, I know that this happens, and almost any medical journal will support this theory, So, many times, you end up gaining more weight than you originally lost to begin with eating less food then you did after your diet ended, this is the only thing that could explain the (why) this happens. Weight control and fitness just boil down to education motivation and experience. For me losing a few unwanted pounds is as simple as taking out the garbage however, I might add it is never easy, because results occur from the “doing of a thing”. I’ll Explain, my wife and I recently took a vacation to Hawaii, we had it planned in January of 2008 we were to leave in May however I know that I could have lost about 15 lbs to look good in a swim suit… well as it turned out I kept procrastinating and finally didn’t start my eating program until April…. Yes I lost the 10 lbs but I could have looked better had I started in January. I just didn’t take action. Now lets turn the page, I believe, as we analyze all of the different products and services for weight reduction on the market, I think it’s fair to say, they all revolve around two aspects, exercise and nutrition. There are many different programs such as: liquid diets, diet pills, regulated and controlled diet plans, prepackaged meals, protein drinks and supplements, and varying types of weight loss equipment. Many of you have probably tried one or all of these different products. And were probably disappointed with the results I believe in education, that old saying goes “ Give a man a fish and you feed him for a day or Teach a man how to fish and feed him for a life time”, that’s what the other programs on the market give you, they give you a fish instead of teaching you how to fish. I know I have found the correct balance between these two essential aspects. First, you must have the proper foods to eliminate your body fat and, regulate the body functions just as important, is the proper form of exercise to increase your metabolic rate and increase muscle tone and flexibility. Dieting is not enough! Our bodies are very adaptable and will change almost immediately to adapt to its environment. Let me explain what makes my philosophy so unique. First, I believe in keeping the protein levels high and your carbohydrates and fats low during your first three or four-day cycle on the program.

The reason for this is to induce your body into slight ketosis. Ketosis is when your body will burn Protein for energy after it uses up its carbohydrate stores, which are readily available in the blood stream. After its stores are gone, it must find and burn another source for energy. If you do not stay in a high protein mode, your body will find another source, stripping away the muscle tissue in the body. The body does not only burn protein, it also burns stored fat. The result will be a body with very little muscle tone with a higher then average looking body fat. However, if high protein levels are maintained, it will utilize protein for cell replication and other bodily functions it will also burn the protein that you’ve consumed for energy also using stored body fat for energy as well. Because a protein molecule has less water then a carbohydrate molecule this will result in a quick three to five pounds of water reduction during the first week or so you are using up your Carbohydrate stores. As the body metabolizes protein, if you include fat burning exercise, the body will burn energy faster. It can then convert protein to needed sugar, however protein is hard to convert to glycogen and the body will not really utilize only protein. Your body will have to find another source of energy.

This being, you guessed it, body fat. Your body will not only burn excess protein for fuel but will also strip off another fuel source, that would be body fat that is stored on the frame for an emergency fuel source that the body has stored. For that just in case, famine now let’s not forget, remember, our bodies are prehistoric, so the only other source of energy that the body has is body fat. So that the body does not adapt to the current caloric intake on the fourth day, just for one meal only, consume only carbohydrates, and fats and little protein. This will reload the system with carbohydrates and fats so that the body cannot adapt to the program of the low carbohydrate diet. There are only a few things between you and the body that you want and that’s education, motivation and aspiration only you can decide to get off the couch and turn time into productive time.

Sign up for my Free e zine @ http://www.officialomnifitness.com

Many people take on a eating program with enthusiasm and luster but fail to reach there goals.

There are many other things that you can do to motivate your self when on a diet this is just the tip of the ice berg. Putting together a plan for health weight loss is the key for success when it comes to getting what you want.

For more tips please register for my health e zine @ http://www.officialomnifitness.com

Science is amazing in its ability to duplicate natural things. Man-made fabrics can feel just like fine silk at a fraction of the price. Man-made flooring looks remarkably like prized hardwood, yet is more durable and cheaper.

But when it comes to nutrition, nature has the upper hand. Even the idea that a synthetic, laboratory created vitamin could be a replacement for a natural vitamin supplement is ridiculous.

Natural vitamin supplements start and end with real substances from nature that are known to build up the body. Synthetic vitamins are at best, cheap pretenders.

From a manufacturers perspective, synthetic vitamins can be less expensive to produce – so the profit margin is much higher.

Keeping “natural” in natural vitamin supplements is clearly more expensive to produce but its also more valuable to the consumer.

Nutritional health supplements are no longer relegated to health food stores. You can find vitamin supplements on the shelves at the grocery, discount retailer and even convenience stores.

Too many consumers are fooled into thinking that a product labeled all “natural” or “vitamin supplement” is actually all natural. That’s just not true and uninformed consumers are getting very little nutritional value for their money.

Synthetic vitamins want to dress up and look good, while natural vitamin supplements are less interested in putting on a show.

Synthetic vitamins add artificial coloring or flavors, which are not found in natural vitamins. They also play another chemical game which is “a little bit goes a long way”.

A synthetic Vitamin C can be made with large amount of starch. Since starch is a natural substance, the synthetic Vitamin C can be called “all natural”.

The question is, which do you think is more natural: starch or the bioflavinoids that come from a real orange? If your buying a vitamin supplement because you want whole food vitamins, is that what you get with synthetics?

Laboratories have produced wonder drugs and many useful items. Nature produced even more wonder drugs in the form of plants and herbs. Chances are, we don’t even know all of the possibilities for healing from natural substances.

Take for example, Sea Aloe, found in pure, cold waters of the ocean. This powerful antioxidant delivers high potency from a small amount of liquid daily. Since our bodies are natural, it makes sense to sustain wellness with legitimately natural supplements.

Vitamins that are out of date are not dangerous to a persons health. These vitamins simply lose
their effectiveness and potency. According to Dr. Steven Strauss, author of “Your Prescription and
You”, chemical analysis is the old true way to find out if a vitamin has lost is potency.

Dr. Strauss explains that the only other possible way to know if the vitamins are not good any longer is if there is a change in the color, the taste, the smell, or its physical appearance.

Not only is the correct storage and handling of vitamins important;equally important is the actual
usage of the vitamins.

It is wise to first speak with a doctor to verify the best vitamins and/or supplements for a persons body and lifestyle. If prescription drugs are being taken, some vitamins and minerals can cause both mild and severe drug interactions.

In addition, make sure that before purchasing vitamins and/or supplements, the instructions are read carefully.

The most helpful discount vitamin websites will give a breakdown of the name,ingredients, color, size and correct usage and dosage of each vitamin. These sites also provide additional information about news and events in the vitamin industry as well as articles pertaining to vitamins, supplements and minerals.

Go online today and explore the wide-variety of discount vitamins, minerals and supplements
available.

To learn more about the specific ones of interest, take the opportunity to read some of the articles and learn about news and events taking place in the industry. Discount vitamins and other supplements are vital to good health. With exercise, vitamins and a healthy diet, a person can live their life to the fullest potential.

By Daniel Moser

Owner Sweat Fitness Center

There is an old saying in the health and fitness industry, “You can’t out train a bad diet.”  In other words,
the diet is 80% of how much weight you lose, of how you feel and look, how much energy that you have, etc.
I firmly believe that you are what you eat.  If you eat a diet of empty calories (junk) that is how you will
feel and look.  I always say if you can’t pick it off a tree, dig it out of the ground, shoot it with a rifle,
catch it with a hook and sinker then you should not eat it.  Sure, there are times when the temptations of opening
a bag of chips or going to a fast food restaurant are almost unavoidable but make sure that they are planned ahead
of time.  I believe that being healthy and staying healthy is very simple process.  Take a look at these five
simple steps:

1. Take a look at how much you are eating now.

2. If you are not losing weight or heading toward your goals, adjust your diet accordingly.

3. Eat plenty of fruits, nuts, fish, chicken, eggs and vegetables. Don’t eat from a box or a bag, These
foods are dead and have no or  very little nutritional value.

4. Give your self one treat “meal” per week to look forward to.  Don’t make it a treat “day”. Just one meal to
look forward to.

5. Plan ahead by spending a few hours on the weekend to plan your meals for the week. Try cooking it all at
once and putting the  prepared food in containers for later.  All it takes is a little effort for a big return.

Most people really do pretty good on steps 1-3 but mess up on step 4.  Don’t continue eating all day long,
just one meal per week.  By following my advice, you won’t really feel like you are depriving yourself of
eating some of the foods that you want.  Secondly, if you know that you can have a bowl of ice cream on
Saturday you will be more committed on your diet on Wednesday, Thursday and Friday. Also, watch your
snacking around the house when relaxing or watching T.V.  Plan ahead with snacks like fresh vegetables,
hot air popcorn or other low calorie foods.  Remember to stay away from fruit drinks or other condensed
drinks which usually have high concentrations of sugar and low nutritional value.

Combine my 5 Simple Rules with a least 3 workouts per week (resistance and interval training) and you will
have a very manageable fat-loss plan.

For more tips please register for my health e zine @ http://www.officialomnifitness.com