3 Ways To Rid Your Body of Stubborn Back Fat

Not satisfied with the appearance of your back? Do you have excess 'flab' lingering around your lower back and sides that you simply can’t get rid of? What about your upper back? Are you tired of turning around in the mirror only to see flab hanging over your bra strap? If you’ve answered yes to one or more of these questions and are one of the many individuals out there struggling with an unsightly appearance of stubborn back fat, read on to learn why it occurs and what you can do about it.

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How the Thermogenic Process Can Help You Lose Weight

Fat burners are becoming increasingly popular among people who are seeking to lose weight fast. I’ll admit that these weight loss supplements may enhance the loss of body fat, particularly when combined with a sensible eating plan and a proper exercise routine. However, unbeknownst to many, fat burners aren’t "magical" pills and they are not at all necessary for successful weight loss. In fact, their potential effectiveness is solely due to the combinations of stimulants and other ingredients they house which work together to trigger the body’s thermogenic process (thermogenesis).

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Eating Without a Conscience: My Personal Battle with Food Addiction

I could easily tell you that my upbringing in a food desert on Chicago’s South Side contributed to my battle with obesity during my early teen years but this was not at all the case. Looking back, I now know that I had a severe addiction to food—Very much like those who are addicted to drugs and other vices. At the age of 13, I spent all my waking hours thinking about food.

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How To Choose Your Weight Training Equipment and Exercises

In order to establish a solid weight training routine you'll need to strategically choose your exercises and equipment. However, you shouldn't do this until you've carefully established your weight training goals. In order to reap the full benefits of weight training, all your major muscle groups need to be taxed. There are many muscle groups in the body but to keep it simple I'll refer to seven of them as major muscle groups: chest, back, deltoids (shoulders), triceps, biceps, lower body/legs, and abdominals.  

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My Love-Hate Relationship with the Nike+ Fuelband

As a health/fitness researcher and professional, exercise enthusiast, and die-hard Nike fan, I’ve been a devoted user of the Nike+ Fuelband since its original launch in 2012. The primary reason for my initial investment was by far its accelerometer capabilities. There was a time that a good accelerometer would cost you in excess of $400-500 dollars so paying the reasonable price of $150 was indeed a no-brainer.

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Waterleaf: The Perfect Restaurant for the Nutritionally Conscious Foodie

If you’re ever in or around the Dupage County area in Chicago’s Western Suburbs you absolutely must check out one of my new favorite eateries – Waterleaf Restaurant. As a research scientist and true advocate of health and wellness, this wonderful establishment of modern fine dining encompasses a combination of three things I utterly love: academics, education, and of course, nutritiously delicious food. 

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Building Sculpted Shoulder Muscles

The shoulders, or deltoids, are basically made up of three parts: the front, middle, and rear deltoids. To completely train the deltoids you must perform exercises that develop each of these parts. Strong deltoids are essential for performing many physical activities that require overhead arm motions like hanging curtains, painting, washing walls, swimming, and throwing.

Related Article: Six of the Best Exercises for Sculpting Lean Arms

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Nutrition Basics: Your Daily Protein Intake

Protein is an essential macronutrient that’s primarily responsible for building, repairing, and maintaining cells in the body. It’s also an important structural component of muscle, bone, skin, blood, and other body tissues and organs. When the body's supply of other macronutrients (carbohydrates and fats) is insufficient, protein is used as a source of energy (or calories). Every gram of protein provides approximately four calories.

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Osteoporosis: What It Is and How to Prevent and Treat It

Recently I overheard an older African-American woman tell a group of her friends that she "doesn’t drink milk or eat yogurt because [she] isn’t worried about osteoporosis". While it might've sounded funny to some, I was actually quite alarmed by this woman's statement, as she was obviously unaware of the real intricacies surrounding the development of this potentially debilitating condition.

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Nutrition Tip: Understanding Serving Sizes

Numerous studies show that a lot of people overeat due to a misunderstanding of portion sizes compared to serving sizes. The "Serving Size" of a product is always displayed at the very top of its food label and is typically listed in ounces, tablespoons, cups, or other common units of measurement. There is also a grams reading in parenthesis, which indicates how much the serving size weighs.

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How to Perform a High Number of Repetitions with Low Weights

Resistance training with low weights and a high number of repetitions is a great way to build muscle definition while improving your overall muscular endurance. Training this way is also great for boosting your metabolism, which promotes weight loss over time. Check out this video clip to learn what to use when performing resistance training using low weights and a high number of repetitions.

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Why You Need to Change Your Exercise Routine Regularly

Ever think to yourself, "I've been exercising regularly and eating right but I still haven’t lost the weight?" You're certainly not alone. Many people are finding their weight loss battle to be quite difficult in spite of their exercise and dieting efforts. Although weight loss is primarily a function of calorie management, whether you're exercising or dieting, there are many other factors that can influence your ability to lose weight.

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The Ideal Elliptical Stride for Working the Glutes

The elliptical trainer is an excellent low impact alternative to the treadmill in that you can get in a great full body workout without placing undo stress on your joints. Most elliptical trainers allow you to adjust the cross ramp angle to target the lower body muscle groups, including your legs, thighs, and glutes. Check out this clip to see the ideal elliptical stride for working the glutes. 

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Why We’re Really Sick: The Epidemic of Chronic Diseases

sick-chronic-diseases-nina-cherie-phd

I’m a firm believer that humans are designed to be physically active and that not doing so creates energy imbalances within the body that ultimately contribute to obesity and other health problems. As evidence, over 500,000 people die each year from diseases linked to physical inactivity and obesity. Furthermore, rates of heart disease, type 2 diabetes, and certain forms of cancer have all tripled over the past 30 years corresponding to decreasing levels of daily physical activity and increasing rates of obesity.

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Infographic: 20 Workout Myths and Misconceptions That Can Hinder Your Results

Between commercial advertisements, magazines and general hearsay, novice and experienced fitness enthusiasts alike continue to fall victim to misconceptions and myths specifically related to exercise. Check out this interesting and very enlightening infographic by Cruze Fitness, which highlights 20 workout myths and misconceptions that can dramatically hinder progress towards your fitness goals.

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The DASH Healthy Eating Pyramid

I've been advocating healthy eating for over 15 years and the DASH (dietary approaches to stop hypertension) eating plan still remains to be one of only a few that I've ever endorsed. This plan was originally developed to protect against high blood pressure but has been shown to also prevent obesity, high cholesterol, heart disease, stroke, type 2 diabetes, and numerous forms of cancer.  

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Building Your Biceps and Forearm Muscles

The biceps muscles are located on the front of the arm while forearm muscles refer to those situated between the elbow and wrist. These muscles tend to work together and are essential for performing many physical activities like climbing, lifting, pulling, carrying things, and twisting the wrist. From a 'vanity' standpoint, toned and sculpted biceps give an appearance of 'guns' and look fabulous in sleeveless tops and dresses while the muscles of the forearm cap off the look of the arms.

Related Article: Six of the Best Exercises for Sculpting Lean Arms

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5 Cheap and Convenient Ways to Burn Fat Fast

Performing cardiovascular (cardio) exercise is one of the best ways to burn calories and melt away excess fat. Now, in spite of popular belief, this type of exercise doesn’t require expensive, monotonous equipment or even a substantial amount of your time. By coupling the right exercises with some effort and dedication, you can get in a quick, fat burning workout in the comfort of your own home. Here are five of the cheapest, convenient and most effective exercises for burning fat fast.

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A Quick, Easy, Anywhere Full-Body Kettlebell Workout

Kettlebells are a unique type of weight training equipment that’s gained considerable popularity in recent years. Whether you’re new to weight training or just looking to spice up your current routine, they’re great for building good balance, coordination, muscle definition and size. Kettlebells are also very low in cost, versatile, and quite easy to use.

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Ladies, Be Inspired

Today, I’m proud to say that I am a woman. I’m a pear-shaped woman who fights the disease of obesity. I sympathize with our cause. It’s not easy. We tackle our jobs (sometimes multiple jobs), we take care of our significant others, our children, our parents, our friends and with all of this, there’s often little time for ourselves.  We’re absolutely amazing but, unfortunately, our health is not.

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Seven Effective Strategies for Naturally Managing Polycystic Ovarian Syndrome

Polycystic ovarian syndrome (PCOS) is a common condition among females between the ages of 12 and 45. Classic symptoms of PCOS include weight gain, insulin resistance leading to high blood sugar, hormonal imbalances (elevated testosterone), menstrual abnormalities, and infertility. For years, I've been advocating structured exercise training with strategic eating for many women with PCOS and have witnessed outstanding results.

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Dietary Sugar: The Good, The Bad and The Unnecessary

Sugar is by far the most widely used additive in foods and beverages across the nation. If you’re like many people, you may be taking in way more sugar than you realize. In fact, the average American consumes about three pounds of sugar in a single week, which is equivalent to around 1,767,900 Skittles Bite Size Candies over a lifetime. While the body needs and uses sugar to sustain normal vital functions, there are certain sugars that are not at all necessary for good health and should therefore be consumed in extreme moderation or totally avoided.

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Different Types of Weight Training Equipment

When it comes to weight training, you need to choose exercises and equipment that tax all the major muscle groups of your upper and lower body. A good weight training routine should include at least eight different exercises which can easily be performed with machines as they guide your body through the desired range of motion and don't require much coordination. Machines are also great for isolating muscle groups. Check out this video clip to see some of the best weight training machine exercises.

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The Nutritional Power of Eating Chocolate

Chocolate is by far one of the most popular and sought after indulgences worldwide. In addition to being a valuable source of essential micronutrients like iron and magnesium, chocolate contains powerful all-natural chemicals that prevent disease and promote overall good health. Here are some reasons why you shouldn't feel an ounce of guilt when treating yourself to an occasional piece of chocolate.

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The Body Mass Index Versus Body Composition: What You Need to Know

There is so much controversy surrounding continued use of the body mass index (BMI) in clinical and research settings. It’s well justified too. Because of this somewhat misleading tool a large percentage of people in the United States have been classified as either overweight or obese. Now that obesity is treated as a disease, measurement tools for diagnosing obesity definitely need to change and they need to change fast.

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Five Strategies for Eating Well with a Lung Condition

When compared to the average person, individuals with lung conditions (chronic bronchitis, asthma, and emphysema) use way more energy during breathing. Such breathing problems are primarily a result of narrowing and inflammation (swelling) of the lung's airways. In general, good nutrition is critical for good health and eating nutritious, well-balanced meals each day can play a significant role in the prevention of lung problems. Here are five healthy eating strategies that can help alleviate labored breathing and other symptoms of common lung conditions.

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Target Heart Rate: Are You Working Out Hard Enough?

As if getting motivated to work out isn't difficult enough, there’s also the question of whether or not you're working hard enough which is generally described in terms of "intensity". While you can achieve health benefits with as little as 30 minutes of low-intensity exercise (walking, leisure swimming or gardening), moderate- to high-intensity forms of exercise (bicycling, lap swimming or running) tend to result in greater improvements in cardiovascular function and overall fitness.

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Eating Unhealthy Foods and Losing Weight: Is This Even Possible?

A while back someone asked me "Is it at all possible to lose weight without eating vegetables, fruits and other healthy foods?" Believe it or not, my answer was a firm "YES!"

In fact, many people believe that losing weight requires continuous consumption of "healthy" foods but contrary to popular belief, healthy eating isn't at all necessary for weight loss. Weight loss is simply a matter of creating calorie deficits and this can easily be achieved with everyday consumption of unhealthy nutritionally devoid foods. Now, while it is possible to lose weight this way, it's definitely not a sensible long-term approach.

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Seasons 52: A Dining Experience that Celebrates the Art of Eating and Living Well

Chicago is indeed one of the best cities for foodies, there’s no doubt about that. But, as a healthy foodie who lives nearly 40 minutes outside of the city, I’ve got to be really excited and enthused about a restaurant to make the commute. Prior to last week, there were only two restaurants in Chicago that have wowed me to the point of wanting to travel. Now, there’s a third – thanks to the grand opening of Seasons 52 in the North Bridge downtown area. 

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Diurnal Fasting: What Is It and Why You Should Try It

Traditional fasting reduces the risk of numerous chronic diseases including heart disease, diabetes, and obesity. However, most people find it quite difficult to completely abstain from foods and beverages for an extended period of time. Those who do abstain often enter starvation mode, which is associated with extreme hunger, cravings, and in some cases, binge eating upon completion of fasting. If you’re interested in taking full advantage of the health-enhancing effects of prolonged fasting, but are afraid that you won’t be able to adhere, diurnal fasting is an excellent alternative.

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Dieter Beware: Weight Loss Challenges Can Be Costly

Oftentimes people who are desperate to lose weight fall victim to one or more of the hundreds of weight loss books, videos, diets and subpar exercise programs on the mainstream market. Nowadays, many of these products are marketed as "challenges" and aggressively pushed by independent agents. I'm sure you've either seen or participated in at least one of these and I’m not talking about those harmless "Biggest Loser" weight loss challenges at work. The type of "challenge" I’m referencing is one whose primary objective is to make money for its sponsor.

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Fat-Shaming: Are Legitimately Unhealthy Fat People Hiding Behind the Term?

The Urban Dictionary has defined 'fat-shaming' as "a term made by obese people to avoid the responsibility to actually take proper care of their body". As an exercise physiologist, nutritionist, and research scientist who studies obesity and one who’s battled the disease all my life, I’m not diametrically opposed to this definition in cases where the term 'fat' isn’t used maliciously.

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8 Amazing Health Benefits of Omega-3 Fatty Acids

You’ve probably heard a lot about the many benefits of omega-3 polyunsaturated fatty acids but do you actually know what they are and why they’re so beneficial?

Also known as omega-3s, these essential fatty acids collectively include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Since the body doesn’t naturally produce omega-3s, they must be obtained from the diet through consumption of everyday foods like oily cold-water fish (salmon, tuna and sardines), flaxseeds, chia seeds, pumpkin seeds, walnuts, high-quality soy products and canola oil.

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How to Lose Weight Without Getting Flabby Skin

Has your dramatic weight loss resulted in an unsightly appearance of loose, flabby skin? This is a common occurrence when a large amount of weight is lost through calorie restriction (dieting) and/or excessive amounts of cardiovascular (cardio) exercise. The overall "flabulous" appearance is generally a two-fold problem resulting from losses in body fat and muscle. 

Why does this happen?

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Beginner’s Tips for Running a 5K

Training for a 5K (3.1 miles) is pretty simple but if you’re a beginner allow yourself about 6 weeks to train adequately. Your program should involve 3 days of walking, jogging, or running and 2-3 days of cross training (bicycling, swimming, or elliptical training) for a total of 5-6 days of cardiovascular exercise each week. Start your 5K training program by implementing a schedule similar to the one below:

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5 Reasons Why Resistance Training Is Necessary for Weight Loss

Many people who are trying to lose weight tend to avoid resistance (weight) training for a fear of "bulking up" or "getting bigger". In spite of what many believe, resistance training is absolutely critical for weight loss, weight maintenance and overall good health. Here are 5 reasons why resistance training is especially beneficial for weight loss.

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Causes of Low Back Pain: Can Exercise Help?

If you regularly experience pain in your lower back, you are certainly not alone. A large percentage of people experience low back pain and its onset has a tendency to greatly increase with age. There are two types of low back pain: acute and chronic. Acute low back pain is often associated with strenuous exercise or physical activity, overexertion, incorrect body stance or faulty posture. This type of low back pain comes on quickly and is profound but usually presents for a short period of time. Chronic low back pain, on the other hand, continues in a repetitive manner. Any sort of motion can activate the pain and it stays relentlessly.

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Three Totally Nontraditional Ways to Boost Your Metabolism

As you probably already know, your metabolic rate (metabolism) is the amount of calories you need to sustain vital bodily functions. The higher your metabolism, the more calories you'll burn at rest and during everyday physical activities. You can naturally enhance your metabolism by training with resistance and eating a well-balanced diet that includes fiber-rich foods and plenty of cold water. However, there are also some untraditional ways to give your metabolic rate a substantial boost. Here are three of them.

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Sample Weight Training Log

Measuring your progress during weight training is a great way to reinforce achievement of your goals. A training log is one of many common methods by which you can do this. The following is a sample log with all weight training fundamentals included (click here for specific information about exercises, sets, reps, and other weight training fundamentals):

Sample Weight Training Log

For more of the latest and greatest in health, fitness, and nutrition, "Like" me on Facebook at Nina Cherie, PhD of Complete Health Solutions and follow me on Twitter at @NinaCheriePhD.

Disclaimer: The information provided is for educational and informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Any reader who is concerned about his or her health should contact a physician for advice.

Before starting an exercise training program you should first make sure that exercise is safe for you.  If you are under the age of 55 years and generally in good health, it is probably safe for you to exercise.  However, if you are over 55 years of age and/or have any health problems, be sure to consult with your physician before starting an exercise training program.

 

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Citrus Honey Glazed Golden Beets

Beetroot (beet) is a beneficial source of countless essential nutrients. It’s also an incredibly rich source of important antioxidants like betaine and beta-carotene, which have been shown to enhance liver health and protect against heart disease by lowering blood pressure, cholesterol, and triglycerides (fat in the blood). In addition to the many health-promoting effects of the beet, it also possesses certain characteristics that greatly promote long-term weight management.

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How Sit-Ups and Leg Raises Can Be Bad For You

Excessive core work in the form of sit-ups, leg raises, and the like is actually bad for you because these exercises cause deep muscles in the front region of the hips (deep hip flexors) to become shortened and tight. These "deep" muscles are not visible and cannot be felt as they are located underneath the abdominal muscles in front and the spinal muscles in back (see the image below).

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The Secret to Great Abs

By far one of the most common questions that I am asked is "How do I get rid of this?" As one points to their abs. My answer is always the same..."With exercise and healthy eating habits." Still, many choose to perform 100 crunches a day or invest in ab lounges, ab rowers, ab doers, ab rockers, and bender balls in order to develop muscles that encompass about 20 percent of the abdominal region as shown in the illustration above.

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Dieting’s Done, Now Leave That Fat Behind For Good

Have you achieved a significant weight loss goal through dieting? If so, congratulations!

Now that you’ve lost the weight, how do you intend on keeping it off?

Have you developed a long-term weight maintenance strategy? Thinking of keeping your personal trainer on retainer for the rest of your life? Excited about opening up plastic wrapped entrées or gulping down meal replacement shakes for the next 20 years?

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The Truth About Colonics

Many years ago, I played secret shopper and became a victim of fraudulent activity masked as 'colonic' cleansing. I pretended that I knew nothing about the human body and proceeded to ask a 'colon tech' about the logic behind the colonic cleansing process (also known as colon irrigation or colon hydrotherapy). Subsequently, I participated in the process so that I would have had the full experience when I criticized it later.

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How to Perform Push-Ups

Push-ups are great for sculpting your chest, shoulders and triceps which improves the overall appearance of your upper body. However, many women complain of soreness behind their breasts (chest soreness) after performing them. Check out this video clip to learn how to perform push-ups. You'll also learn why you may experience chest soreness after performing them.

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Eight Super-Simple Ways to Get More Veggies Into Your Diet

Like many folks, I used to hate vegetables and then, oddly enough, I became a vegan. Now, that was well over a decade ago. While I’m no longer a vegan, my past adoption of this lifestyle truly changed the ways in which I approached and embraced vegetable eating. It’s undeniable that veggies are an important part of a healthy, balanced diet, as they are rich in disease-fighting vitamins, minerals and antioxidants. As such, hating them is really not an option if you’re seeking to achieve and maintain good health.

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5 Tips For Preventing Holiday Weight Gain

With all the freshly baked cookies, cakes and pies that surround you during the holiday season this may not be the best time to start a rigorous weight loss program. However, there is absolutely no reason why you have to pack on the extra pounds. In order to manage your body weight during the holidays, calorie management is an absolute must.

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Tip to Dieters: Beware of Empty Calorie Foods

These days, so many dieters and weight watchers alike have become completely obsessed with "low-fat" and "low-calorie" products to the point where good nutrition no longer matters. I can’t tell you how many times I’ve seen folks shun a 200-calorie portion of nuts, opting instead for a 100-calorie snack pack due to the calorie difference. It’s important to understand that while such empty calorie foods may put some calorie credits in the bank, including them in your everyday diet can do more harm than good over the long run.

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The Skinny on Being Fat

So you think you’ll never get fat because you’ve always been skinny? Do you consider your body weight to be 'healthy' because your bathroom scale says so? Well, if you’re slacking off on healthy habits like exercise and other forms of physical activity, you’re sadly mistaken as you are indeed living a sedentary lifestyle. One of the most dangerous effects of a sedentary lifestyle is being fat, even when you’re skinny.

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Product Review: Why I Recommend LifeSpan Workplace Solutions Treadmill and Bike Desks

With the widespread promotion of regular physical activity for good health, new breeds of exercise equipment are hitting the market each and every day. Most of this equipment is specifically designed for performing low-to-high intensity levels of cardio exercise and resistance training either at a gym or at home. However, thanks to LifeSpan and their Workplace Solutions product line, there are now specialized forms of equipment specifically designed for regular use at work or in a home office.

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Infographic: Are You Losing the Dieting Game?

Research shows that 1 out of every 3 adults in the United States is trying to lose weight yet nearly 70 percent of American adults are overweight or obese suggesting that the popularized dieting and exercise programs aren’t working. Why aren’t they working? Well, it’s primarily due to a lack of compliance, which, in most cases, explains why over 75 percent of individuals who resolve to lose weight each year abandon their weight loss programs by the end of January.

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Why I Preach Moderation as Opposed to Elimination for Good Health

Nowadays so many foods have been dismissed and put on a hypothetical 'NO' list that people feel as though there's nothing left to eat. While there are certain foods that should be consumed in moderation, or totally eliminated (overly processed foods that are high in sugar, sodium and artificial fats), you'll never find me dismissing any foods that promote good health.

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Spring Into Action With 3 Healthy Tips

How are those health-related New Year’s resolutions going? Are you losing weight? Have you reduced the amount of red meat in your diet? Have you cut back on alcohol?

Hopefully, your goals weren’t so lofty that reality has set in and forced you to abandon them. If this is the case, now it’s time to regroup and reevaluate your goals, develop a new and improved plan of action and jump back on the bandwagon. Don’t wait until next year.

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10 Types of Dieting Resources to Reject

Oftentimes, people who are trying to lose weight fall victim to one or more of the hundreds of dieting programs and books on the mainstream market. I'm sure you've done it at least once. Now, some of these do actually contain useful advice and tips but, unfortunately, most make empty promises. With that said, in order to achieve a goal of PERMANENT weight loss, you should REJECT dieting programs or books with any of the following 10 characteristics:

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Infographic: The Science of Weight Loss

I always emphasize that the most effective way to reduce excess body fat and maintain your overall health and fitness is to moderately reduce your daily calorie intake while engaging in cardiovascular (cardio) exercise and resistance (weight) training programs. Sometimes pictures just speak louder than words and seeing the benefits of gradual weight loss is better than simply believing it.

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Implementing Resistance Workouts for a Beautifully Healthy Face

Cleansers, moisturizers, toners and treatments come a dime dozen but healthy, beautiful facial skin starts from within. As you may already know, eating a diet comprised of protein-rich, vitamin-loaded, and antioxidant-dense foods, can greatly improve the clarity, texture, and overall appearance of your face (click here for 6 simple, delicious ways to get amazingly radiant skin). However, you might not know that combining such a well-balanced diet with regular resistance exercise is one of the most critical steps towards a beautiful face.

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A Working Professional’s Guide to a Better Back

With so many working professionals sitting in chairs and in front of computers these days the back has become one of the most vulnerable areas to pain and muscle injury. This holds especially true for the lower back, a complex structure of vertebrae (bones of the spine), intervertebral discs (cushions that sit between vertebrae), muscles, tendons, and ligaments that bears much of the body’s weight.

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Circuit Training: Research Proven Effective

If you’re looking for an enjoyable, efficient, and effective method of exercising that you can perform in the comfort of your own home, circuit training is something you may want to consider. Whether you’re just beginning an exercise program or you’re already well-trained and just trying to overcome a plateau in your exercise routine, circuit training is an excellent method of optimizing achievement of your physical fitness goals.

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The Real Science Behind Weight Loss

I always emphasize that the most effective way to reduce excess body fat and maintain your overall health and fitness is to moderately reduce your daily calorie intake while engaging in cardiovascular (cardio) exercise and resistance (weight) training programs. Cardio exercise training is one of the most effective methods for increasing your daily calorie expenditure, which is an integral component of weight management. By burning excess calories and preventing/reducing fat storage, cardio exercise also improves your body composition—the makeup of your body in terms of the relative percentage of body fat to fat-free mass (muscle, bone, water, etc).  

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Quick and Easy Ways to Slim Your Thighs Without Weights

When it comes to effective thigh slimming workouts many people think about those funky looking inner and outer thigh machines at the gym. While these machines are believed to strengthen and shape the muscles in the thighs, hips and buttocks, in reality they’re better suited for taking "active" rest periods between sets. How many times have you observed people using inner and outer thigh machines while simultaneously engaging in gym chatter, reading, text messaging, talking on the phone, or even clipping their nails?

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How Stress Can Cause Type 2 Diabetes

Diabetes mellitus is a complex disease characterized by high levels of sugar (glucose) in the blood. It is a leading cause of death worldwide and most people with the disease have type 2 diabetes. While the development of type 2 diabetes is closely linked to genetic factors, a great deal of evidence suggests that long-term exposure to stress can greatly promote its onset.

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Intense Exercise Training During a Juice Fast? Is This Even Possible?

Fasting with fresh vegetable and fruit juices is an excellent method of detoxification or a way of introducing a comprehensive lifestyle change (diet modification, exercise training or weight loss). What's cool about juice fasting is that you reap the benefits of a rested digestive system without depriving your body of essential vitamins, minerals and disease-fighting antioxidants that promote overall good health.

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Eat Less and Boost Your Nutritional Intake with Small Bites

Chicago is indeed one of the best cities for foodies, there’s no doubt about that. But, as a nutritionally conscious foodie, I always make an effort to get the most nutritional bang for my buck when dining away from home. Prior to this week, my food choices have been limited to seafood, Japanese sushi, Spanish tapas and vegetarian cuisine. Now, however, with the arrival of Bites Asian Tapas on Chicago’s North Side, I have a wide variety of new foods to choose from. 

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Ten Tips for Keeping You and Your Family Healthy During the Holidays

The holidays are a popular time for eating socially. Unfortunately, with all the rich foods and sweet indulgences that surround families during holiday parties, gatherings and events combined with those lazy days spent indoors, the threat of weight gain is always lurking. Although tempting, it’s important not to let the holidays become a free-for-all. Consider these quick and easy tips for keeping you and your family in good health over the holiday season.

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Probiotics: The Friendly Bacteria

Probiotics are commonly referred to as "friendly" or "good" bacteria. They are naturally housed in fermented foods that have been either produced or preserved by the action of living compounds called microorganisms, which are essentially bacteria or yeast. However, they’re also housed in a wide variety of dietary supplements like pills and powders, many of which have been shown to offer benefits similar to probiotic-rich foods.

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Incorporating Exercise Training Into Your Daily Routine

Exercise training is crucial for successful weight loss. Ideally, a weight loss program should consist of daily calorie expenditures of at least 250 calories a day through exercise training or other forms of physical activity. Exercises like jogging, running, bicycling, stair-climbing, and group exercise can burn up to 1,000 calories per hour while moderate-level physical activities like gardening, walking for pleasure, dancing, and recreational sports (tennis, basketball, and soccer) can burn up to 500 calories per hour.

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