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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An Effective Weight Training Program for Women Over 40

Time and time again I notice that many women in their 40's tend to shy away from resistance (weight) training for a fear of bulking up. With declines in muscle mass starting as early as the 30's, resistance training is especially important for women in their 40's (click here for "8 Reasons Why Women Should Weight Train"). Check out this clip in which I demonstrate some great toning exercises for you 40-plusers out there.

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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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The Best Exercise Equipment for Toning Your Hips

When it comes to toning your hips you need to choose resistance training equipment that allows you to work all of the major muscle groups in this area. These muscle groups include the glutes, quadriceps, hamstrings as well as the muscles located on your inner and outer thighs. Check out this clip for some of the best equipment and exercises for toning your hips.

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Heart Disease: The Silent Killer of Young Women

Message to young women: You’re not invincible! You can drop dead from a heart attack today!

Heart disease is the third leading cause of preventable death among women between the ages of 25 and 44. Unfortunately, there are often no symptoms of heart disease in young women which makes early detection and prevention quite difficult. In addition to cigarette smoking, obesity and a sedentary lifestyle (a lack of physical exercise) are lifestyle factors that independently contribute to increased risk of heart disease in women.  

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Water: Nature's Ultimate Cure-All

In case you weren't already aware, water is an essential nutrient. While not a provider of calories, an adequate amount of water must be consumed on a daily basis for proper functioning of the body and overall good health. By regulating thirst and controlling urine output the body is able to keep a delicate water balance. When this balance is not maintained the body's ability to function is dramatically compromised.

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3 Tasty Ideas for Incredibly Nutritious Meal-Replacement Smoothies

Whether you're constantly on the go or just looking to spice up your diet, smoothies make great meal replacements. Choosing the right ingredients can greatly boost your intake of protein, healthy fats, high-quality carbs, vitamins, minerals, and antioxidants. Here are three simple recipes for incredibly delicious and nutritious smoothies. For each recipe, add all the ingredients to your blender in the order in which they are listed.

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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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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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Research

Research Nina Cherie Franklin PhDDr. Nina Cherie Franklin is a research scientist with over 15 years of academic, clinical and industry experience in health and wellness promotion and programming with extensive expertise in working with minority and underserved communities. She holds a Bachelor of Science degree in Kinesiology (University of Illinois Urbana-Champaign), a Master of Science degree in Movement Science and a Doctor of Philosophy degree in Kinesiology, Nutrition and Rehabilitation Science, both from UIC. Dr. Franklin is also a board certified and licensed Clinical Massage Therapist (National Certification Board for Therapeutic Massage and Bodywork), a certified Health Fitness Specialist (American College of Sports Medicine), and a certified Group Exercise Instructor (Aerobics and Fitness Association of America).

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Delightful Pastries: An Enjoyable Healthy Eating Experience in Chicago

Is it at all possible to combine the words "nutritious" and "bakery" into a single sentence? Believe it or not, it is!

Last week I was invited to attend a tasting at Delightful Pastries, a popular Chicago bakery located in the historic Old Town neighborhood on the city’s North Side. Although this bakery has been widely popular among health conscious folks in the Chicagoland area for over a decade, it was the very first time I’d ever dined there.

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Building a Sculpted Back

The back is basically made up of three parts: the upper, middle, and lower back. To completely train the back you must perform exercises that develop each of these parts. The upper back includes the trapezius muscles (or traps) and the rear deltoids while the middle back is primarily comprised of the latissimus dorsi (or lats) and the rhomboids. Finally, the lower back is made up of several muscles collectively referred to as the erector spinae and is the most mobile part of the back allowing movements such as turning, twisting, or bending.

Related Article: 3 Ways to Rid Your Body of Stubborn Back Fat

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Infographic: A Complete and Total Snorefest

These days it's pretty clear that a lack of physical activity, poor eating habits, smoking, and other lifestyle-related factors elevate the risk of chronic disease but did you know that a lack of sleep and frequent snoring can also increase disease risk? Yes, it's true! Check out this cool infographic provided by ResMed and see how. When you're done, click it and take the screening test to see if you're at risk.

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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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Nutrition Tip: The Importance of a Balanced Diet

When it comes to weight loss, far too much emphasis is placed on calorie restriction at the expense of a balanced diet with good nutrition. While losing weight is primarily a matter of creating calorie deficits, you can successfully manage your weight, improve your health, and substantially lower your risk of disease by simply eating a wide range of nutritious foods on a day-to-day basis.

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The “Freshmen 15”: Six Simple Ways to Avoid Gaining Weight

With every passing year a new pool of incoming college freshmen are faced with the sudden risk of double digit weight gain commonly known as the "freshmen 15". While some folks call it fiction, the fact of the matter is that many students do experience weight gain during the first couple of years of college oftentimes due to a newly found food independence and subsequent changes in customary eating patterns, social influence, peer pressure and even stress. Given the ever-lurking threat of the dreaded freshmen 15, here's a crash course on avoiding all that unnecessary weight gain.

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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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Top 10 Healthy Halloween Candies

Well, it's that time of year again when many kids and grown folks alike indulge in Halloween candy and other sugary foods. Now, I'm as health conscious as they come but let's be real, most kids don't want to see those bagged pretzels and peanuts on Halloween. With that said, here are 10 of the better candy choices for parents, calorie counters and health conscious chocolate lovers.

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Three Easy and Convenient Ways to Stay Fit When Traveling

If you regularly engage in exercise training, traveling can really interrupt your routine, especially if your lodging spot is devoid of fitness equipment. Personally, I can recall a four-day visit to Tupelo, Mississippi during which I stayed at a family member’s small ranch surrounded by nothing but outhouses and red dirt roads. Adding insult to injury, at a temperature of nearly 100 degrees Fahrenheit, it rained the entire time I was there, which left me without the option to run outdoors.

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Dieting, Making It Work For You

The myriad of dieting gimmicks floating around in the mainstream media is one of today’s most annoying trends. Most popular dieting programs (Nutrisytem, Jenny Craig, The Atkins Diet, and The Zone Diet) appeal to people’s vanity with claims that promise a substantial amount of weight loss in a given amount of time which leads to Americans spending an estimated $42 billion annually on weight loss foods, products, and services. Unfortunately, dieting for the purpose of good health is rarely, if ever, emphasized. This is primarily because "dieting" isn’t a long term approach to good health.  

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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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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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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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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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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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Exercise Tip: A Great Way to Sculpt Your Glutes and Quads

Squats are one of the best exercises for working the muscles of your lower body, mainly your glutes and quads. If you have difficulty performing squats, try exercise ball squats. Exercise ball squats allow you to work your lower body muscles while providing added stability and support for your back and knees. You can perform exercise ball squats in a gym or at home.

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Healthy Eating

In this video clip I focus on ways to develop your own personal patterns of healthy eating. I also focus on ways that you can bend some of the rules for 'healthy eating' that may have been instilled in your head over time (i.e. eating 5-6 meals a day, eating breakfast everyday, eating late, etc.).

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How to Make a Traditional Conch Salad from Scratch

If you’ve ever had the pleasure of visiting any one of the 30 or so inhabited islands of the Bahamas, you have likely either had or heard of conch salad, as it’s indeed their signature dish. Now, a good conch salad is one that’s packed full of raw/live conch, veggies, citrus juices and zesty spices for maximum flavor and utterly enjoyable satiation. During one of my visits to the beautiful island of Nassau, I had the privilege of having a full batch of traditional conch salad made fresh for me by Mr. Tyrone Culmer, one of the towns best culinary talents, as part of an exclusive event catered by Circa1890 Lounge.

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Infographic: How America Has Become an Overly Medicated, Pill-Popping Nation

If I were to sum up my views on leading a healthy lifestyle I would simply say that: Exercise is medicine and optimal nutrition is an enabler of good health. I believe that human beings are designed to be physically active and that not doing so creates energy and nutritional imbalances within the body that ultimately contribute to chronic disease and other health problems, including obesity.

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East-West Curried Seafood Stew

Are you a fan of bouillabaisse? Well, prior to meeting my husband, I’d actually never had bouillabaisse, which is surprising since I’ve always been quite the foodie. Now, I’m somewhat of a connoisseur. Bouillabaisse is essentially a type of seafood stew that’s packed full of veggies, beans, herbs and spices. Using a pressure cooker to prepare such stew can substantially reduce your cooking time while also preserving all the savory flavors. Here’s a fun and delicious pressure cooker bouillabaisse recipe that’s perfect if you’re in the mood for something exotic: "East-West Curried Seafood Stew".

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Building Your Triceps Muscles

The triceps muscles are located on the back of the arm and are essential for performing physical activities that require pushing (opening doors, pushing a shopping cart or a lawn mower). In addition, the triceps play a major role during many sports including basketball, baseball, boxing, swimming, golf, and tennis. During most pushing motions, the triceps work in conjunction with the muscles of the chest and/or shoulders.

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Understanding The Significance of The Calorie

A basic understanding of how calories work is essential to a successful and safe weight loss. Calories are obtained from essential nutrients (carbohydrate, fat, and protein) and serve as fuel for the body to carry out vital functions like breathing, eating, and sleeping. In addition, calories fuel all types of physical activity from taking a shower to strenuous exercise.

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Building a Sculpted Chest

The chest muscles, or pectorals, are primarily made up of three parts: the upper, middle, and lower pectorals. To completely train the pectorals you must perform exercises that develop each of these parts. Strong pectorals are essential for performing many physical activities like pushing a shopping cart or a lawn mower, throwing, and serving in tennis. A strong chest is also crucial for shoulder stability. For women, toned and sculpted pectorals give an appearance of fuller, firmer, and shapelier breasts, which can greatly enhance the overall appearance of the upper body.

Related Article: Losing Weight Without Losing the Boobs

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Three Effective Ways to Slim and Tone Your Inner Thighs with Dumbbells

When it comes to slimming the inner thighs and burning fat in this area many people think about those inner and outer thigh machines at the gym. Contrary to popular belief, there's no way to spot reduce inner thigh fat. However, you can perform targeted resistance exercises to sculpt the inner thigh muscles giving them a slimmer shapelier appearance. Check out this clip in which I demonstrate three that are highly effective. 

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3 Low-Impact Cardio Alternatives to Running

When you think of cardio, running is usually the first thing that comes to mind. It’s easy to think this way, as running seems to be the most popular thing to do these days. Whether for weight loss, sport, recreation or charity, running just looks fun. But, what are you supposed to do for cardio if you don’t like running or if you’re unable to run due to joint-related issues? The answer is simple: Don’t run! Do something else. There are tons of cardio exercises that you can perform that don’t require pounding the pavement day in and day out. Here are three effective cardio alternatives to running that are low-impact and easy on the joints.

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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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Weight Training 101: What You Need To Know Before You Lift

Weight training fundamentals tend to be a mystery for many people. Both novice and experienced weight lifters alike struggle with certain basics like proper exercise selection and execution as well as manipulating repetitions and sets, even though they believe they’re doing things right. Oftentimes, beginners have no clue when it comes to weight training and resort to spending valuable time watching and emulating more experienced lifters. Unfortunately, some of these 'experienced' individuals don’t know what they’re doing either.

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Drinking Pink: The Disease-Fighting Power of Rosé Wines

Rosé wines ("pink" or "blush" wines) are some of the most underrated and overlooked wines in the United States. As main dietary staples in Provence these wines offer a crisp, acidic yet mildly sweet flavor that pairs very well with nutrient-rich Mediterranean foods like fresh vegetables, olive oil, and fish. In spite of being an avid wine drinker and one who follows a Mediterranean-style diet, I too am guilty of undervaluing rosé wines, often limiting myself to reds and whites. Not any more!

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Why You Shouldn’t Abandon Traditional Strength Training Methods

These days, many gyms are going away with traditional strength training machines and sometimes even free weights opting instead for trendier fitness techniques like high-intensity interval training (HIIT) and Tabata boot camp workouts. While such exercise methods can substantially improve muscular endurance, boost metabolism, and enhance fat burning for weight loss, progressive strength (resistance) training with machines and free weights remains at the core of a well-rounded fitness program that’s both safe and sustainable.

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How to Reduce the Appearance of a Pear Shape

If you have a pear shape you tend to carry excess weight in your lower body. Excess body fat can make the pear shape look highly exaggerated but a lack of muscle tone makes it look a lot worse. In order to really reduce the appearance of a pear shape you'll need to perform targeted resistance exercises that slim your lower body. Check out this clip for three of these exercises.  

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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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Home-Style Pressure Cooked Pinto Beans with Smoked Turkey

Like other types of beans, pinto beans are an incredibly cheap yet all-too commonly forgotten source of protein. They are also rich in countless health-promoting micronutrients including B-vitamins, magnesium, phosphorus, potassium and iron. In addition to their unique nutritional composition, pinto beans contain over 60 percent of a day’s worth of dietary fiber in a single cup.

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Are You Overestimating Your Daily Calorie Expenditure?

For those of you who regularly follow my blog, you’ll know that I often post images of my daily calorie expenditure by way of my Nike+ Fuelband. However, what you may not know is that I actually have a love-hate relationship with this device. While the Fuelband and similar fitness-tracking devices (Fitbit Flex and Jawbone Up) serve as great motivational tools that can greatly increase your level of adherence to regular physical activity and exercise, overestimating your daily calorie expenditure by way of these devices could hinder continued progress.

With that said, before you get overly excited about how many calories you burn each day, consider these facts.

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Stretch Less, Exercise More

There is a popular belief that stretching before exercise is important for injury prevention and muscle recovery, however, there is insufficient scientific evidence to prove this. In fact, current research shows that stretching before exercise impairs muscle strength and performance for up to 30 minutes.  As such, if you implement the time consuming ritual of stretching to warm up prior to exercising, now is a good time to change it up.

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Six Healthy Eating Habits that Promote Natural Hair Growth

Want to know why your hair isn’t growing? Are you experiencing excessive shedding, breakage or other forms of hair loss and don’t know why? While there are numerous inevitable factors associated with hair loss among women and men alike (genetics, aging and disease), in countless cases, poor diet is a major culprit. It’s true! Unbeknownst to many, certain nutrient imbalances can greatly affect the normal cycles of hair growth leading to unwanted signs of hair loss.

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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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Health and Fitness Tips: August 2012

A Point to Ponder:

'Tis the season of fad diets promising dramatic weight loss results.  No matter what you’ve heard, exercise is the most beneficial way to lose weight and keep it off.  Dieting without exercise seldom leads to successful weight loss in the long run.  In fact, most weight loss diets fail, with more weight gained than before the dieting began.  Exercises like walking, jogging, swimming, or cycling may seem to take forever when it comes to weight loss but, in the end, they work and failure NEVER results so long as you continue.  Effortlessly burning 250 calories a week with exercise will lead to a weight loss of over 20 pounds in a year and you can always increase the amount of calories you burn if you wish to lose weight faster.  If permanent weight loss is your goal and you don’t like to exercise, you need to learn to love it.

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Three Ways to Find a Gym and Make It Work For You

Just recently, I was asked to respond to a press release out of Richmond, California, detailing the experience of a Bay area woman asked to cover up while working out at a local Planet Fitness due to potential "gym intimidation". Surprisingly enough, this request was actually in direct adherence to this chain’s highly publicized no "judgment" policy, which doesn’t allow members to wear certain clothes or even perform certain exercises.

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Exercising To Lower Cholesterol

In addition to eating the right foods, you can greatly improve your cholesterol with regular physical activity in the form of exercise. In fact, exercise is one of the most effective ways to reduce triglycerides (fat in the blood) and increase HDL ("good") cholesterol. There are two types of exercise that are especially beneficial: cardiovascular   exercise and resistance training.

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3 Highly Effective Ways to Lose Weight Without Counting Calories

I’ve always emphasized that the most effective way to lose weight is to moderately reduce your daily calorie intake while engaging in exercise training and other forms of physical activity to create calorie deficits. However, calorie counting is not always the most practical approach to achieving weight loss. While losing weight is primarily a matter of creating calorie deficits, you can successfully manage your weight, improve your health, and substantially lower your risk of lifestyle-related diseases in the absence of calorie counting. Here are three simple strategies that help you do just that.

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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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The Ab Bench Back Extension

The back extension exercise is a great way to work the lower back and other muscles of the core for greater balance and stability. Performing this exercise on a Roman chair ab bench, not only works the lower back but it also works the glutes and the hamstring muscles located on the back of the thighs. Check out this clip to learn how to perform the back extension on an ab bench. 

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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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Infographic: Uncovering the Exact Moment Your Diet Will Fail

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. In fact, a dirty little secret in the weight loss industry is that only 5-10 percent of people who lose weight actually keep it off. It’s true! Over 90 percent of people who lose weight regain the weight within a 3-5 year period (or less).

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What You Can Do About Uterine Fibroids: My Personal Insights and Professional Advice

Back in 2007 while pregnant with my son I found out I had a single uterine fibroid that increased in size throughout the progression of my pregnancy. I didn’t sweat it as my obstetrician-gynecologist assured me that the fibroid would shrink after childbirth. It did. Unfortunately, my fibroid issues took a real turn for the worst from 2010 to 2012 during which time I had three consecutive miscarriages.

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The Power of the Pineapple

You may find it hard to believe that something as juicy and refreshingly sweet as pineapple could actually be good for you. Due to its unique composition of nutrients, this tropical fruit has long served therapeutic purposes in traditional medicine. Regularly eating pineapple naturally boosts immunity and fights disease, aids in protein digestion, and greatly alleviates the effects of inflammation associated with injury and inflammatory disorders like arthritis.

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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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What You Need to Know About Being "Big-Boned"

Ever heard the statement: "I'm not fat, I’m just big boned?" Perhaps you’ve even said it yourself.

Unfortunately, the "big-boned" theory is one that’s all too commonly misconstrued by people as justification for being overweight or obese when, in all actuality, they are simply carrying too much body fat. Now, don’t get me wrong, there are certainly people with a predisposition to carrying excess fat and many who naturally have big bones, so being slightly overweight may be inevitable for some. However, the average person is not predisposed to weighing in excess of 300 pounds.

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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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3 Simple Ways to Get Rid of Jiggly, Wiggly Arms

Oftentimes women ask me "how do I get rid of this?" pointing to the backs of their arms. Some women even wiggle their arms for me in order to emphasize the point. I was most amused when a young lady in my weightlifting class asked me how she could get rid of her "jiggly, wiggly" arms. I loved that terminology, so much so that I decided to write a little article about it.

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Health and Fitness Tips: March

A Point to Ponder:

Your environment may not always support your efforts to be healthy but the fact of the matter is that you are in charge of your own lifestyle behaviors. Healthy living is all about choice.  You have many opportunities to make positive lifestyle choices about what you eat and what you do.  In order to be healthy in the long-term, you need to make the best choices whenever possible.  Remember this next the time you "SUPER SIZE IT" or take the elevator instead of the stairs.

 

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Establishing a Weekly Workout Plan

People often ask me for advice and tips on starting a workout routine for weight loss, fitness, or general health. I always emphasize that the most effective way to lose weight and maintain your overall health and fitness is to moderately reduce your daily calorie consumption while engaging in cardiovascular (cardio) exercise and resistance (weight) training programs.

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