Smart Weight Loss - November 2017

10 DAILY TRAPS THAT MAKE YOU FAT AND HOW TO FIGHT THEM
Issue 23 I November 2017
7 Foods To Cut Out Of
BREAKFAST
FOR GOOD
6 Ways To Get Yourself To
EXERCISE DURING
THE HOLIDAYS
6 Steps For Building Your
BEST BODY EVER
5 Useful Pointers To
ACCELERATE YOUR
METABOLISM
5 Practical Tips And Tricks To
BOOST YOUR STAMINA
8 HOLIDAY FOODS YOU CAN EAT WITHOUT FEELING GUILTY

Contents Issue 23 • November 2017
07
EDITOR’S NOTE
08
10 DAILY TRAPS THAT
MAKE YOU FAT AND HOW
TO FIGHT THEM
21
7 FOODS TO CUT OUT OF
BREAKFAST FOR GOOD
28
5 PRACTICAL TIPS AND
TRICKS TO BOOST YOUR
STAMINA
34
6 WAYS TO GET YOURSELF
TO EXERCISE DURING THE
HOLIDAYS
41
48
57
5 USEFUL POINTERS
TO ACCELERATE YOUR
METABOLISM
6 STEPS FOR BUILDING
YOUR BEST BODY EVER
8 HOLIDAY FOODS YOU CAN
EAT WITHOUT FEELING
GUILTY

Contents
A 5-PART INTRO ON
IMPROVING YOUR OXYGEN
LEVELS
63
A 6-PART GUIDE TO A
HEALTHY HOLIDAY SEASON
70
5 SMART SNACKS YOU
CAN EAT WITHOUT
WORRY
77
5 EASY TIPS FOR BEATING
THE HOLIDAY STRESS
7 POWERFUL HEALTH
BENEFITS OF MORINGA
POWDER
7 IMPORTANT THOUGHTS
ON AVOIDING THE HOLIDAY
BLUES
10 BASIC MUSCLE BUILDING
TIPS FOR ANY MAN
5 HOLIDAY FOODS TO
STEER CLEAR OF
83
89
95
101
108

Issue 23 I November 2017
Editor
Ralph Dozier
Writer
Marianne Williams
Head of Creatives
Nyvia Ross
Lead Graphic Designer
Michael Juanson
Graphic Designers
Rogelio Casastino, Jr.
Leonard Inciong
Quality Assurance Editor
Nicole Ross
Junior Editor
Keeneth Ross
Digital Property Managers
Maharlika Matutinao
Layla Anaya
Digital Property Assistants
Krystine Sitjar
Warren Nietes
Online Presence:
Facebook
Google+
Twitter
Tumblr
Pinterest
For advertising concerns
please contact KJ Ross at
kjross@authoritativecontentllc.com
Welcome to the November 2017 issue of Smart Weight Loss Tips Mag! October was a great
month for us and we can only imagine what great things are awaiting in the closing months
of the year. With Thanksgiving, Christmas and a host of other holidays coming up, you’re in
good hands when it comes to healthy eating and exercise.
In the last issue, we gave you tips for building muscle and burning fat, simple exercises
you can do anywhere, diet tricks that work, and more. We covered effective strategies for
general weight loss, nutrition tips, and principles to beat sugar cravings. In this release, get
ready to tackle holiday foods to avoid, foods you can eat without feeling guilty, daily traps
that make you fat, and more.
At Smart Weight Loss Tips Mag, we believe you can enjoy the holidays without doing a
number on your waistline. From teaching you about holiday
foods to steer clear of to how to beat back holiday stress, you’ve
come to the right place during this season! Thanks for reading,
and don’t miss out on our next issue!
Regards,
EDITOR’S NOTE
Smart Weight Loss Magazine content
cannot be copied or reproduced in any
form without the written permission of the
publishers. Smart Weight Loss Magazine
editors and publishers shall not be held
liable for any unsolicited materials. All
prices and specifications published in
this magazine are subject to change by
manufacturers, agency and retailers.
Ralph Dozier
RALPH DOZIER
Editor
Smart Weight Loss Magazine
November 2017 I
7

10 Daily Traps That
MAKE YOU FAT AND
HOW TO FIGHT THEM
by
Ralph Dozier
Follow Us:
This article will guide you on the common reasons why a lot of people get fat
and how to battle through it without increasing your waistline.
You are familiar
with the saying:
If it was so
easy to stay
in shape, all
men would have perfect
washboard abs. Our
modern lives are designed
to basically make us fat.
However, if you prepare for
those factors that will come
to sabotage your body on a
daily basis, then you will be
much better prepared to
combat them. Keep reading
to prepare for this battle
so that you can win it.
1
WORKING LONG
HOURS
CDC research shows that
individuals who work more
than 40 hours per week
have a 8 percent higher
chance of being obese. If
you do extensive traveling
for business (over 20 nights
away per month), then your
8
| November 2017

Read this article and learn what are the powerful health benefits that you can get when you mix Moringa leaf
powder in your daily food intake.
CLICK HERE TO LEARN MORE
chances of becoming obese are 92 percent
more likely compared to if you were only
on the road up to six times per month.
So how can you lose weight despite having
a hectic schedule? Take the time to exercise
throughout your workday, schedule
walking meetings, stand up during
conferences or at your desk and just keep
moving. Meditation can be helpful also
if you are working crazy overtime hours
and making you so hungry that you will be
tempted to eat even when you aren’t really
hungry. A study published in the Journal
of Consumer showed that individuals who
practiced mindfulness have a tendency
to experience less fluctuation in weight.
Are you stuck inside of a hotel room? If
so, perform a no-equipment workout. To
burn energy and increase your heart rate,
stand up every half hour and perform
two minutes of lunges and squats. If you
know you will be eating on the company’s
tab tonight, then have tuna or a salad for
lunch. Pretend that you have to pay for it,
even when you have a business expense
account; actually, especially when there is
an expense account for you to use.
2
GETTING FIRED
Perhaps you spent too much time
inside of your cubicle thinking about
how unfair life is and listening to too
much Mindfulness Practice, until you
were rudely awakened by someone
from HR. You have lost your main
source of income - and this can result in
you starting to gain weight, possibly 5
pounds per year. So, what can you do to
lose weight even if you have been fired?
Sleep consistently and well. According
to Penn State researchers, stress from
suddenly losing your job can lead to
insomnia and sleepless nights. Exercise to
November 2017 I
9

help promote better sleep. Sleep Medicine journal published a study that showed that
sedentary individuals who committed to an exercise program for six months fell asleep
faster at night, in the morning felt more rested, and had higher quality sleep compared
to how they felt before the program; their depression and anxiety levels also decreased.
While you are polishing your resume, have water handy. A study from the University of
Illinois showed that individuals who drank more water compared to other beverages
consumed fewer total calories also. Make your lunch; at night prepare yourself a healthy
lunch, like you were going to work. Make sure that protein-rich snacks are included, like
jerky, hard-boiled eggs and nuts, and don’t keep junk food around.
3
YOUR PARTNER’S COOKING
When you live together it brings
many potential problems along with the
joys, including what is called “dietary
convergence.” If you have a broccoli nut
for a housemate, then that is a good
thing; however if she is a gourmet cook
who loves to eat then that might not
be so great. When she cooks delicious
meals, you will feel loved - but all of
that love might end up on your waist.
A majority of men will end up gaining 3
or 4 pounds after getting married; and
the same thing holds true for unmarried
couples who end up living together.
In order to lose weight, despite the
wonderful cooking that your partner
does, go on a shopping-and-lunch date.
Eat up before hitting the grocery store.
An empty stomach can make you choose
more high-calorie foods instead of lowcalorie
ones. Try eating more slowly and
count how many times that you chew
your food before you swallow it; then
double this number. You could end up
eating 15 percent less food that way!
Sweating together - your exercise habits
might be effected by the same forces
fueling your dietary convergence.
According to research published in the
American Journal of Epidemiology, if you
start becoming more active, then it is more
likely your partner will become too, and
vice versa. Therefore, take the lead, and
it will be much less annoying compared to
nagging your partner.
10
| November 2017

4
BECOMING A FATHER
A study conducted by Northwestern
University showed that an average of 4
1/2 pounds is gained by first-time dads
after their baby is born. And while dad’s
body is getting fattened up, mom’s is
slimming down. A majority of women
lose around half of the weight gained
from being pregnant during the first six
weeks after childbirth with the remainder
being lost over the next several months.
So what can you do to lose weight after
becoming a dad? Take your child to the
playground and play like a child does instead
of just watching. You can do pull-ups on
monkey bars, and workout during your
child’s nap time. Do push-ups (20 seconds on,
then 10 seconds off for a total of 4 minutes)
or planks (work up until you can do three
1-minute holds) on a daily basis in order to
stabilize your spine and strengthen your core.
Eat well. New fathers have a tendency to
rely on convenient foods more, which leads
to them gaining weight; but it is possible
to make better food choices - for your
child and yourself. Satisfy your hunger
pangs with a pear or an apple, instead of
reaching for something without filling fiber
in it, like potato chips or jelly doughnuts.
Don’t allow your child to dictate the
foods you both eat. Parents have a
tendency to underestimate what their
kids will eat and make the assumption
that children will only eat hot dogs and
mac and cheese, however that is not true.
Children are hardwired genetically to be
skeptical of any foods that are new, so
that they don’t eat anything dangerous.
However, it is easy to sell them on fruit.
Sleep just like a baby. It is critical to get
enough sleep since the hunger hormone
leptin is produced every two hours while
you are sleeping. When that sleep isn’t
logged, you are susceptible to craving carbs.
November 2017 I
11

5 VACATIONS
According to research conducted at
the University of Georgia, when people
go on vacation they gain as much as 7
pounds; those gains frequently persist
since trips may start you on an unhealthy
eating path that might continue for several
weeks afterwards. During a short amount
of time you can do a lot of damage; it isn’t
possible to overcome it with just exercise.
To lose weight even while you are on
vacation, don’t drink too much. During a
vacation, consumption of alcohol often
doubles. Try drinking every other day
rather than every day. (It is recommended
by the CDC to have a maximum of two
drinks during one session). Drink out of a
straight glass rather than a curved glass
- British researchers stated you will end
up sipping 60 percent slower if you do.
Choose one day where you eat big. Would you
like to load up on pie, deviled eggs, potato
salad and hot dogs for the Fourth of July?
Okay fine. However, on the fifth and sixth of
July don’t binge on all of the leftovers. It’s fine
to overeat on one day, however, overeating
over the course of several days on your
vacation is a lot more damaging. It is hard to
undo over indulging that is done for a week.
Exercise more and hit the scale. During
vacation, these are particularly critical,
and it’s better when they are done every
day. Research from the University of North
Carolina shows that dieters who get on
the scale and weigh themselves every day
are a lot more likely to adopt weight-savvy
behaviors and lose weight. Consider doing
it twice per day; a majority of individuals
overestimate the number of calories they
burn from exercising.
12
| November 2017

6
TURNING 30 YEARS OLD
From now on, you will be burning
5 calories less per day. Over the course
of a decade that’s 18,250 calories, or
around 5 pounds. So if you are already
overweight, your fat burners will slow
down even more. So how can you lose
weight after you turn 30 years old?
Follow the proper exercise routine. Of
course, exercise helps, and if you need
to choose between weights and cardio,
then lift weights. Strength training will
help you increase or maintain your
metabolism, according to a Harvard
study, and it burns more fat compared
to just cardio. Perform strength training
for 20 minutes per day at least, and if
you can 25 minutes at least of aerobic
exercise also. Individuals who do both of
these gain the least amount of belly fat.
Get tuned into your hunger cues.
Become used to eating whenever
you are reasonably hungry but not
excessively so, and to stop whenever
you are satisfied, instead of stuffed.
Gauge your hunger using a scale of 0
(starving) to 10 (completely stuffed) and
think carefully about how each of the
levels feel. Begin eating when you are
at about a 3 - hungry but not starving.
Stop when you are at a level 7 - satisfied
but not stuffed.
November 2017 I
13

7
TURNING 40 YEARS OLD
There is another factor that you
need to consider also: Your testosterone
has a tendency to peak when you are
about 19 years old, and British research
reports that has decreased by 16 percent
by the time you turn 40. This is a problem,
since testosterone helps with staying
energized and maintaining muscle mass.
So what is the best way to lose weight
effectively after you turn 40 years old?
Find an activity that you really love
doing. The Health Psychology journal
published a study that shows that
individuals were much more likely to
stick to their exercise routine when it
was enjoyable. Also, consume milk and
mushrooms for vitamin D, since it is
good for testosterone, and eat beans
and nuts for its T-boosting magnesium.
Get your group of friends back together
again. According to research published
in Obesity journal, men who don’t
have the emotional support that they
need are 98 percent more likely to
become obese. Loneliness may lead to
overeating, so your social life needs
to be a priority. Meet new people and
maintain your existing friendships. Steal
one of the tricks that women use and
get your friends organized into different
categories - for food, music, culture,
exercise - and then every week meet with
one of your different groups.
14
| November 2017

8
TURNING 50 YEARS OLD
Your metabolism starts to head
south, like in your butt. It becomes
harder to maintain muscle, and there
can be dangerous shifts in your body
composition. For instance, the British
Journal of Nutrition reports that the
average man under 40 years old is 18
percent fat, while the average man
who is in his 50’s is at 22 percent fat.
To lose weight after you turn 50 years old,
you need to work on your muscle. Here is
some proof for you: this year the Pillsbury
Doughboy turned 51 years old. If he were
to pound the protein he would look much
better - 30 to 40 grams per meal - for
muscle growth to be stimulated.
9
TURNING 60 YEARS OLD
Naps might actually do you in. A study published in the International Journey of
Obesity found for each hour an older man spends on napping, resulted in it being 23
percent more likely that they would be obese. In order to lose weight after turning 60
years old, eliminate taking naps during the day. However, if you do need to snooze,
make sure your naps are limited to 30 minutes or shorter - according to a new study
from the American College of Cardiology, that length of nap was not linked to increased
metabolic syndrome.
November 2017 I
15

GETTING INJURED
According to a Dartmouth study,
around 14 percent of individuals who
injure their back at work might gain a
great deal of weight - 7 percent of more
of their body weight - over the course of
the following year. Pain accompanying
daily functions has a tendency to influence
body weight - who would want to exercise
when moving is painful? However, there
might also be a complicated psychological
dance that is occurring. If you don’t
believe you will recover, then you
probably will not rebound as well or as
quickly as you would if your attitude was
better. The slower that your recovery is,
the more weight you will tend to gain.
It is true for surgery also. The
International Journal of Behavioral
Medicine published a study that showed
that the expectations that people have
might shape the quality of their recovery.
So you might need to talk with a shrink,
if you are wanting to shrink your gut, or
making sure it doesn’t expand at least.
How can you lose weight even when
you have been injured? Take your
rehab seriously. Make sure to stay
in close contact with your physical
therapist, surgeon, and other health
care professionals, and carefully follow
their instructions; it might not be a lot
of fun to perform the exercises that
your physical therapist assigns to you,
but staying positive can really help. A
Greek study showed that knee surgery
patients who told verbal commands to
themselves such as “bend and stable”
and “keep standing” while exercising
performed better on a balance test
compared to those suffering in silence.
According to researchers, that type of
self-talk may help you stay focused on
technique and boost your confidence.
16
| November 2017

Create a support team. Whenever you
are laid up, you may feel overwhelmed
when attempting to keep your weight
under control. Consider going to see a
psychologist to discuss how your mental
health may be affected by your physical
setback. Men frequently feel disappointed
after waking up following major surgery
and realizing they will feel worse
before they start to feel better. Seeing
a therapist can help you keep on track.
Make it easy to eat right. You need to have
plenty of protein - around 30 grams each meal
- in order to help your tissues regenerate and
heal. You should also aim to consume around
10 grams of fiber at every meal to help you
feel full - so you will be a lot less likely to want
to snack while you are recuperating. Pain
can make it very difficult to stand up for long
periods of time in the kitchen preparing meals
and washing dishes. One thing you can do is
sign up with a meal delivery service.
November 2017 I
17

7 Foods To Cut Out Of
BREAKFAST FOR GOOD
by
Marianne Williams
Follow Us:
Breakfast, your first meal of the day! Read more to know which foods on your
breakfast table are not giving you the nutrients you need to start your day.
It is tempting to indulge in
breakfast pastries, doughnuts,
and bagels in the morning. You
probably realize that these are
foods that you should avoid
during breakfast, and you might have
already omitted them. However, besides
the obvious sugary stuff, there are seven
other kinds of foods that look like they are
healthy, but which nutritionists say you
should also avoid. These are foods that
might surprise you because they do not
contain much in nutrients or which are not
very satisfying so that you get hungry soon
after you eat them and start craving for
junk food. Here is a list of seven common
breakfast foods that you should cut out as
soon as you can.
1 CEREAL
Cereal is an easy breakfast to fix.
However, most of the cereal on the market
contains too much sugar and too little in
nutrients like protein and fiber. Because
of this, your appetite will not get enough
satisfaction, and by mid-morning, you will
get hungry and start craving for those
sugary doughnuts in the office lounge.
November 2017 I
21

A healthier alternative is overnight oats. They will keep you full all morning, and they
are easy to prepare. What if you really like to have cereal? You can find one that has no
more than 10 grams of sugar and no less than 5 grams of fiber per serving, and you can
add healthy ingredients to make it more satisfying.
Various holiday stressors can trigger depression and can result to a poor emotional state. Read on to
learn important tips to avoid feeling the blues.
CLICK HERE TO READ MORE.
2
BREAKFAST SANDWICHES THAT
ARE PURCHASED FROM A STORE
A sandwich with cheese and an egg can be
something healthy that you can make for
breakfast. However, the Cleveland Clinic
says that the frozen ones are unhealthy
because they contain unhealthy fats,
preservatives, and a lot of sodium. The
oily breakfast sandwiches that your local
cafe or deli sells are just as bad. Instead,
go for a vegetable scramble on a wholewheat
tortilla or toast.
3
GREEN JUICE
You know that vegetables are rich
in antioxidants, vitamins, and minerals.
However, the green juices do not contain
enough protein and fiber, and they contain
fruit as a sweetener, which boosts the sugar
level. So, if you just drink green juice, it is
not a good breakfast. If this is something
that you like, however, select one that has
little sugar, and have it with a protein like
eggs, yogurt with fresh fruit, or a piece of
whole grain toast spread with a nut butter.
22
| November 2017

4
FLAVORED NON-FAT YOGURT
You might think that all yogurt is
good for you. However, there are many
different kinds of yogurts. The ones that
are flavored can contain as much sugar
as a sweet pastry like a cinnamon roll
or Danish that you have been skipping.
Not only that, but research shows that
not including fat in your breakfast can
actually set you up for more weight gain.
You should choose unflavored fullfat
or low-fat yogurt as an alternative.
Nutritionists say that these are good
options in a healthy diet. If you want it
sweeter, add some maple syrup, fresh
fruit, or honey.
5
PREPACKAGED OATMEAL
These oatmeal packets from the store
are really convenient. You can just add
water and stick it in a microwave! However,
they are really just like boxed cereal: these
flavored oatmeal packs are full of sugar.
On top of that, the packs are made with
instant oats, and the USDA reports that
they are over-processed and do not have
as much fiber as steel cut or rolled oats.
If you do not have time in the morning to
fix a bowl of regular oatmeal, make your
own instant oatmeal packets. You will get
the benefits of more fiber, and it does
not take that long to make. Also, you can
control how much sugar to add.
November 2017 I
23

6
TOAST WITH A BUTTER-LIKE SPREAD
A slice of whole-wheat bread spread with artificial butter is not a healthy breakfast.
These spreads and margarine taste like butter, but the American Heart Association says
that they contain an unhealthy synthetic fat called trans fat that will reduce your HDL
(good cholesterol) and raise your LDL (bad cholesterol), which will lead to a higher risk
of developing diabetes and heart disease. In addition, you will be missing vegetables,
fruit, and protein. If toast is really something you want to eat for breakfast, make a
slice of whole-grain toast, spread a small amount of real butter on it, and have it with a
protein like a vegetable omelet.
7 COFFEE
You might have heard that coffee is
actually healthy for you, but just a cup of
coffee is not enough for breakfast. Coffee
contains caffeine that can suppress your
appetite for the moment, but in a couple of
hours, you will crave for a snack because
you are hungry again. Rather than drinking
coffee by itself, eat something with it. What
if you are not hungry after you awake? You
can drink your coffee first, then pack a
healthy snack that you can eat mid-morning
when you get hungry, like a piece of bread
with nut butter or some fruit and cheese.
Out of the three meals that you eat during
the day, breakfast is the most important.
When you start your day eating right, you
will get enough energy to get you going.
Therefore, get rid of the usual breakfast
suspects listed above, and go for healthier
foods that are packed with nutrients.
24
| November 2017

5 Practical Tips And Tricks To
BOOST YOUR STAMINA
by
Ralph Dozier
Follow Us:
With loads of activities you have to do day in and day out, you need a strong
stamina to get it done. Read more to find the stamina boost that you need.
Do you start feeling
drained minutes
after beginning your
workout? Well, then
there is a chance you
have been caught up in the trap
of low stamina. You will have
to recharge your stamina and
endurance. Before we can look
at ways of boosting stamina,
lets first try to understand
the concept of stamina.
Stamina can be easily explained
as the potential of doing
something over a long period of
time without getting exhausted
or giving up. Low stamina is the
reason why you start gasping
the moment you get on the
treadmill. The trick to boosting
your stamina is not a one-goshot.
In fact, it can be a little
bit boring and spun-out. But
using these simple hacks should
be able to help you boost your
stamina and stave-off fatigue.
28
| November 2017

Find out in this article the right snack foods that do not only fill in your hunger, but also provide you with
nutrients and energy boost that you need.
CLICK HERE TO LEARN MORE
1
KEEP YOURSELF HYDRATED
Keeping yourself hydrated will help
in performance. Hydration is the main key
to long workouts. You should not go ahead
and drink too much. Drinking eight ounces
after every twenty minutes will keep you
hydrated and will ward off fatigue. You
should have enough water before, during,
and after the workouts to help increase
your stamina and endurance.
2
REST FOR SHORTER PERIOD
BETWEEN SETS
Reducing the rest periods between your
sets will help improve your endurance.
Make your breaks as short as possible
because the body will be able to know the
threshold it has to reach. You can then
slash off the break duration when the body
starts getting comfy with it. Aim to rest
when your body cannot take it anymore.
When you reduce the rest period, you
are pushing your body to work better for
longer durations without giving up.
3
EAT RIGHT
Eating a healthy and balanced diet can
help in improving your stamina. You should
have a healthy diet that is low in fat and
incorporates plenty of fruits, vegetables,
and lean meats. You should also break
down your meals into smaller meals instead
of chomping down a large portion of your
meal at a go. Your meals should have a gap
of between two to three hours, and this
is guaranteed to keep you energized the
whole day. You should also ensure there is
protein-rich food in your diet because they
can be easily burned to keep you energized.
Many people have a hard time when it
comes to snacks. You should try snacking
on fruits, nuts, raw veggies, and proteins.
November 2017 I
29

4
HYBRIDIZE YOUR WORKOUT
A cardio-only workout is not effective like the “cardio strength” combo. You should
try to hybridize your workouts by blending cardio and strength days so you can get the
best out of the workout. Doing this will help you use more muscles which means better
endurance. Combining cardio and strength will boost metabolism and help in weight
loss. If you want to see the best results, consider starting out by light cardio warm-up
then strength and finishing it off with cardio training.
5
SLEEP WELL AND SLEEP RIGHT
Sleeping well will help you wake up
in the morning feeling energetic. Your body
internal clock must be able to sync with
your daily schedule. You should be getting
at least seven to eight hours of sleep if you
want to increase stamina and stay healthy.
You should try getting into bed before 11
pm because the majority of restoration
and recharging is usually done between
11 pm and 1 am. You should try going to
bed and waking the same time every day.
Keeping your stamina up will give you
the chance to do more and achieve a lot
without feeling like you are drained out
completely. Use the tips provided in this
article to increase your stamina.
30
| November 2017

6 Ways To Get Yourself To
EXERCISE DURING THE HOLIDAYS
by
Marianne Williams
Follow Us:
Sticking to your exercise routine while enjoying all your holiday celebrations
may seem impossible. Read on to know how you can flawlessly achieve both.
With the holidays right around the
corner, it is not an excuse to stop
exercising! With the holidays,
though comes less time and more
stress. Yet it is possible to enjoy
your physical fitness routine while you still enjoy
holiday festivities and treats. The following tips
are going to show you how you can combine
both and make it through the season.
1
PLAN FOR THE HOLIDAY
DURING THE YEAR
There is no need to wait until the last
minute to go shopping for the holidays.
In fact, who is to say you can not plan a
Christmas party in July? When you spread
your holiday schedule throughout the rest
of the year, it is going to give you ample
time for fitness.
34
| November 2017

Learn from this article some helpful ways of improving your oxygen levels, especially if you are a
chronic obstructive pulmonary disease (COPD) sufferer.
CLICK HERE TO READ MORE.
2
WAKE UP EARLY AND
GET AN EARLY START
We understand that the holidays are
designed to be lazy and sleep late.
However, that is one of the reasons you are
not getting the exercise you need. Take 3
to 5 days a week and just get up one hour
early and get your workout in; it is going to
give you a great boost of natural energy.
3
CHANGE IS GOOD SO EMBRACE
IT DURING THE SEASON
We all get use to our regular exercise
times. However, during the holiday
season, we are just going to have to
accept the fact that we need to be flexible.
Sometimes you just may need to grab a
quick workout for 15 minutes here and
there to reach your goals.
November 2017 I
35

4
THE RIGHT FOODS MUST OVERCOME THE SUGARY DELIGHTS
The holidays become an excuse to grab whatever looks incredible and place in our
systems. No amount of exercise can get rid of eggnog, wine, chocolates, candy canes,
and an extreme amount of sugar-filled treats for the 12 days of Christmas!
5
ONE MISSED WORKOUT IS NOT THE END OF THE WORLD
The holidays are a special time to be with your loved ones and to create incredible
memories. If you happen to miss a workout because you are making memories, just
remember it is OK and it can be made up.
36
| November 2017

6
GET A HOLIDAY
WORKOUT PARTNER
We all know someone who has difficulties
with their weight during the holidays.
This makes a perfect excuse to grab a
holiday partner and bring them along
for the ride. It can be a friend, coworker,
or family member who is going
to help you get through the holidays
and each of you reach your goals.
Take the time to focus on your fitness goals
but also be sure not to let the holidays slip
by and miss out on the fun. The above tips
are designed to give you the best of both
worlds during the holiday season.
November 2017 I
37

5 Useful Pointers To
ACCELERATE YOUR
METABOLISM
by
Ralph Dozier
Follow Us:
Each and every
day our body
gets the energy
it needs from
food through
the process of metabolism.
It is an essential part of
all life, not just for human
beings. However, as you
age, the speed of your
metabolism begins to slow
down and the amount of
calories burn much slower
and the amount of fat in
your body is stored much
easier. The five following
tips will ensure that you
are able to speed your
metabolism up and allow
you to focus on your weight
loss goals.
1
This article will provide you with useful pointers that will help you speed up your
metabolism and avoid weight problems associated with slow metabolism.
FIRST THING IN
THE MORNING
The first thing you need to
do every morning is to eat
a good breakfast. If you
skip this part of the day,
November 2017 I
41

Read this article and learn what are the powerful health benefits that you can get when you mix Moringa leaf
powder in your daily food intake.
CLICK HERE TO LEARN MORE
your body is going to feel as though it is
starving and your metabolism is going to
slow down to conserve energy. However,
be sure you are eating a healthy breakfast
in the morning. The American Journal of
Epidemiology conducted a study in which
all the participants got 22 to 55 percent of
all of their daily calories at breakfast and
on average only gained 1.7 pounds over
four years. For those who only ate under
11 percent of all their calories managed to
gain three pounds in the same time frame.
In another study that was published those
participants skipped breakfast altogether
and were 5 times more at the risk of
obesity than those who did.
2
WORK TIME
Try to bring as much protein to work as
possible. If you can add as much protein into
your lunch, you are going to do a better job
at maintaining lean muscle mass. In addition,
muscle will burn more calories than fat even
while you are at rest. Try to aim for 30 grams
of protein at every single meal, this is about
four ounces of boneless chicken breast.
42
| November 2017

3
FOOD SHOPPING
Try to find as much organic produce
as possible. Do you really want to fill your
body up with pesticides and unknowns?
Our guess is that you would prefer not to.
Canadian researchers found that people
who diet with the most chemicals in their
food tend to store more of it in their fat cells
which is disruptive to the thyroid function
and mitochondrial activity. This simply
means that the metabolism has stalled.
Many people are concerned about the cost
of organic foods. Head over to foodnews.org
to look for foods that are most contaminated
and try to work from there.
4
WORKING OUT
When you are working out, you
always want to mix things up. Most of
us are trying to find ways to shorten
the workout. If you step up the intensity
of the workout, you will burn the same
amount of calories in less time. A recent
study had volunteers ride a stationary
bike for 40 minutes at a normal pace
for 20 minutes, with 8-second sprints
and 12 seconds of traditional peddling.
After 15 weeks, those who added the
sprints into their workout had lost
three times as much body fat compared
to those who rode at a steady pace.
November 2017 I
43

Simple bursts of speed help to stimulate
a fat-burning response in the muscles.
Whether you are walking, running, or
cycling, take the time to ramp up the
workout. Start off with three all-out
sprints with a 12-second pace between
each one. Keep at it until you are able to
do 10 sprints over a 20-minute time span.
5
AT HOME
One of the things you want to do
when you are home is to eat plenty of fish.
Fatty fishes like sardines, salmon, and
tuna are full of omega-3 fatty acids which
help to quench hunger. These foods are
going to send a signal to your brain that
you are full and do not need anything else.
In addition, a single serving of salmon
is going to offer you 90 percent of the
recommended amounts of vitamin D,
which will help to preserve your muscles.
Not being able to eat the foods that you
want and gaining extra weight regardless
is a painful effect of a slow metabolism.
However, your metabolism will change
over time and you can do things to help
it speed up. Simply follow the steps that
we have outlined for you and you will see
some incredible changes in your body.
44
| November 2017

6 Steps For
BUILDING YOUR BEST BODY EVER
by
Marianne Williams
Follow Us:
This article will provide you with a 6-step plan which will help you start your
fitness program and condition your mind towards achieving your goals.
Are you thinking about
improving your build and
changing your physique?
Like a majority of fitness
programs that are available,
building your body up to your desired
physique requires careful planning from
the very beginning in order to achieve
optimal results. Please realize that there
is much more involved in building muscle
than just lifting lots of weights and
exercising; it also includes body and mind
conditioning. If you are ready to achieve
your transformation, then review this
6-step plan that can help you achieve your
desired goals for your body.
1
GET YOUR MIND INTO
THE RIGHT PLACE
Individuals who become very fit do
not achieve this through taking magic
supplements, eating “superfoods” or doing
unique exercises. All they do is work harder
than everyone else does. They don’t take
shortcuts or make excuses or quit. That
type of discipline comes from your brain,
and not your muscles. Try the following
two exercises to sharpen your mind.
48
| November 2017

This article will help you achieve a holiday season free from all the rush, stress and extra weight
gained through this checklist of holiday what to-dos.
CLICK HERE TO READ MORE.
Go Green. Performance is poisoned by selfdoubt;
the antidote is to have “green-light
thoughts.” If you find yourself thinking to
yourself “I need to start slowing down,” or
“I am too tired,” then reverse this by telling
yourself, “I feel great,” or “This is easy,”
or “I have this.” This can be taken a step
further; put small green dot stickers on
the places you are in the most - the weight
rack, the refrigerator, the bathroom
mirror, the steering wheel of your car.
Each time you happen to see a green
dot, give yourself a reason why you will
succeed in reaching your goal. Green dots
can be purchased at office supply stores.
Understand what the Maximus 130-Hour
Rule is. Quite often fitness may appear to
be an endless journey. Here is a different
way to view it: see it as 130 hours. This is
what it takes for you to get in shape, by
training hard for one hour per day, five days
per week, it will take you just six months.
To get started, put a 130-hour training plan
together, and lay out your schedule to stay
on track to achieve your goals.
November 2017 I
49

2
DREAM BIG
People frequently have goals that
are much too easy to achieve. Their ceiling
actually should be their floor - or in other
words, the least amount they are expecting
to accomplish. For example, listen to Terry
Fox if your goal is running a marathon.
Fox was diagnosed in 1977 with a rare
cancer called osteosarcoma, and his
leg was amputated by doctors. Fox still
wanted to run, even though he had only
one leg. For him, this meant running east
to west across Canada to raise money
for cancer research, and he started his
journey in 1980. Every day he averaged
an entire marathon’s worth of miles (on
one prosthetic and one real leg) until his
cancer had spread and he was forced to
stop after 3,339 miles over the course of
four and a half months. So do you still
think one marathon is a worthwhile goal
to have?
3
KILL ALL OF YOUR EXCUSES
Take Preston Wood, who is 45 years
old, weighs 158 pounds and is 5’6”. He
works around 60 hours per week and
travels one week at least each month. His
family and wife are his top priority, and
he lives around 45 minutes away from the
gym, making it a 90-minute round trip.
However, despite all of these excuses,
Wood is able to hit all of the fitness
standards there are, which is an amazing
achievement for anybody. So whenever
you are feeling like you can’t accomplish
your goals due to some limitation, remind
yourself, “Preston was able to do it. So
why can’t I do it, too?”
50
| November 2017

4
BE GOOD AT ALL THINGS
There are too many individuals
who just pursue one fitness aspect while
ignoring all of the others. Weightlifters
don’t do cardio since it can limit their
gains, and runner don’t lift because
they are afraid they might be slowed
down by the extra muscle. There might
be some validity to those concerns,
but only at the very highest sports
levels. Everyone else can achieve high
fitness levels in several different areas.
Consider the case of 48-year-old Paul
Timmons who owns a gym in Rehoboth
Beach, Delaware. He is a prime example
of just what can happen whenever you
vary your training. Timmons looks fairly
unassuming, and he isn’t someone who
would intimidate you if you were to run into
him out on the street. If you were to take a
guess at what Timmons profession is, you
would maybe guess he was an accountant
or high school math teacher. However, at
the World Indoor Rowing Championships,
he was the top-placing American for his
age group for 2,000 meters, completed the
Ironman triathlon that took place in Kona
at the blazing speed of 11 hours, and set
the state powerlifting record in Delaware.
November 2017 I
51

5
AIM FOR DAILY GAINS
When you are performing a
workout that is quite challenging, your
brain has a tendency to hold back your
body. In order to overcome these selfimposed
limitations, it is important
for you to understand the difference
between training and exercise. Create
a plan that has major fitness goals you
believe are not achievable. Change your
mentality and focus on performing just
slightly better every day than you did the
day before and push through your pain.
You will start to show improvement
within a couple of weeks. You will see
significant physical change within a couple
of months. The program will enable
you hit those performance goals that
seem impossible and build much more
strength than you ever believed you could.
There are three reasons why this type of
incremental approach works. First of all,
you are forced to train - you must focus
on specific performance goals. Second, it
focuses on steady improvement, and this
builds psychological resilience and fitness.
Third, and maybe the most important of
all, it may help you with overpowering
any mental roadblocks you might have,
and teach you how to work hard. So over
time, as your small improvements start
adding up, you will know what it feels
like to work hard, and discover what
your true limits are.
52
| November 2017

6
SWEAT OVER THE SMALL STUFF
Theoretically, if you exercise
too often and too hard, you body will
start breaking down. That is called
overtaining. Of course, in extreme cases
your muscles could literally break down,
but actually overtraining doesn’t exist;
however under-recovering is possible.
Rigorous workouts imposes a lot of stress
on your body and tears your muscles
up. Your fitness actually improves when
you are not in the gym, because that is
when your body is able to repair itself.
When you have more efficient recovery,
that allows you to improve faster and
train more frequently. There are four
strategies below that you can follow.
Get more sleep. When you sleep poorly,
it messes up your metabolism, makes
you more prone to getting injured and
saps your strength. Individuals who
want to get ripped fast, must sleep a
minimum of nine hours per night. Here
are a couple of ways to help make this
possible: shut off and put away all of
your electronics at least one hour before
you go to bed and hang blackout curtains
in your bedroom so that it is very dark.
Manage your stress. Healing is impaired
by life stress, and your body does not
have sufficient resource to recover both
from workout stress and life stress.
There isn’t any best or one way to
recover from your life stress, everyone
has their own tricks that they use. Do
whatever you can to unwind every day.
Walk. Walking every day increases your
blood flow, which helps you recover
from rigorous workouts. In addition, it
is a low-impact way of burning some
extra calories. You will soon find yourself
running faster and lifting heavier.
Care for your muscles. Exercise and life can
both result in some of your muscles ending
up tighter than other ones are. Risk of injury
is increased when you have tight muscles.
Try doing targeted mobility exercises and
rolling your muscles prior to working out,
for 10 minutes at least. You can roll your
muscles every night for 20 minutes while
watching your favorite TV show also.
November 2017 I
53

8 Holiday Foods You Can
EAT WITHOUT FEELING GUILTY
by
Ralph Dozier
Follow Us:
Read on and learn how to enjoy your holiday celebrations guilt-free with these
low-calorie food substitutes you can make in preparing your holiday meals.
During the
holidays, many
people look
forward to all
the delicious
meals that are served,
but many of the foods are
high in fat and calories.
If you want to indulge a
little, but you don’t want
to go overboard, there are
options for you and your
guests. Often, it is simply
a matter of making a few
substitutions to the food
you usually eat, so as an
example, we are going to
take a look at a turkey meal
to determine what the
options are.
1 APPLESAUCE
Applesauce can take
the place of oil in certain
recipes, and muffins are
one of them. If you plan to
serve pumpkin muffins this
holiday season, give this
November 2017 I
57

If you are planning on building up your muscles, this article will give you the basic pointers on the must-know
and must-do in muscle building.
CLICK HERE TO LEARN MORE
tip a try as it reduces the amount of fat
and makes for a very moist treat.
2
CHICKEN BROTH
Rather than making your gravy with
turkey drippings, try putting in fat-free
chicken broth instead. Doing so makes a
substantial difference in the amount of
calories you consume while eating the
gravy, and there is much less fat as well.
3
TURKEY BREAST
Turkey breast is a great option as it
is, because it does not have much fat or
calories, so you don’t have to worry about
eating it.
4
OLIVE OIL, NONFAT SOUR CREAM
Most holiday meals include mashed
potatoes, but this dish has a lot of fat and
a lot of calories when you follow most of
58
| November 2017

the recipes out there. Instead, leave the
butter in the refrigerator, put in olive
oil instead, and use nonfat sour cream
instead of buttermilk.
5
SWEET POTATOES
Sweet potatoes are a staple at most
turkey dinners. However, think of all the
calories you are consuming when you add
butter and marshmallows to this traditional
dish! One option is to roast the potatoes.
There are a lot of recipes available online
that show you how to do this.
6 CRANBERRIES
Cranberries don’t have a lot of sugar,
but when you prepare them the traditional
way, a lot of sugar is added in. To avoid
this, only put in a quarter of a cup of sugar
and then also put in a quarter of a cup of
Stevia in the Raw.
7 STUFFING
Stuffing can also be made with fatfree
broth and olive oil. To add a bit of
taste, use carrots, celery, dried fruit and
nuts as well. You’ll feel full after eating it,
but you don’t have to worry about your
caloric intake.
8
PUMPKIN PIE
Pumpkin pie isn’t going to be
the healthiest dish. You can change
it up a little, though, by using fatfree
milk and egg substitutes.
You don’t need to mention your changes
to anyone. Once your guests have finished
their food, talk to them about their favorite
part of the meal. If you get a compliment
about one of the dishes you altered, share
that information. Your guests are likely to
be astounded.
November 2017 I
59

A 5-Part Intro On
IMPROVING YOUR OXYGEN LEVELS
by
Marianne Williams
Follow Us:
Learn from this article some helpful ways of improving your oxygen levels,
especially if you are a chronic obstructive pulmonary disease (COPD) sufferer.
There are some people who
usually have a hard time taking
in oxygen, with people suffering
from chronic obstructive
pulmonary diseases being
the most common affected by this. There
are other methods like stem cell therapy
that will help in increasing oxygen levels.
If you or your loved one is having a hard
time breathing, try these five ways of
improving oxygen levels as compiled by
the Lung Institute.
1
STEM CELL THERAPY
Oxygen is important for all functions
of the body. People who have chronic lung
disease will have a harder time getting
enough oxygen. There are many people
who have been able to improve their
oxygen levels, breathe easier, and improve
their overall quality of life all thanks
to stem cell therapy. Stem cell therapy
promotes the healing of the lung tissue,
and this improves the functioning of the
lung. When the lung function improves,
November 2017 I
63

Sticking to your exercise routine while enjoying all your holiday celebrations may seem impossible.
Read on to know how you can flawlessly achieve both.
CLICK HERE TO READ MORE.
you can easily take in more oxygen and
also expel carbon dioxide because the
lungs are working effectively.
2
EAT FOR OXYGEN SUCCESS
There are certain foods like dairy and
cruciferous vegetables such as broccoli
that can cause COPD symptom flare-up,
but you have alternative healthy options.
You should try eating more of fresh and
steamed vegetables such as spinach,
potatoes, bell peppers, green beans,
and carrots. You should first talk with
your doctor before changing your diet.
Reducing your salt intake can help in
lowering excess fluid and bloating. You
should consider spices like peppermint,
oregano, and turmeric instead of salt,
and they are beneficial for your lungs
too. When the lungs are breathing more
easily, there will be an improvement
in oxygen levels, which will make you
feel better.
64
| November 2017

3
HEALTHY FLUIDS
It can be a challenge to always
stay hydrated, but doing so will help
in improving the oxygen level. Water
molecules are made up of one oxygen atom
and two hydrogen atoms. Drinking enough
water is important for keeping yourself
hydrated; when your body is hydrated, the
blood will have an easier time delivering
oxygen and nutrients to the rest of the
body. If you want to try other fluids other
than water, fresh juice and smoothies
can be a good choice. Fresh fruits and
vegetables have a lot of minerals, vitamins,
and antioxidants, and juicing them can be
a good way of receiving these benefits in a
form it can easily be digested.
4
BE CALM
There are relaxation techniques
that have been shown to help someone
with COPD. When you are calm, you can
easily deep breath, stress lowers, and
your oxygen levels can improve. You
should consider yoga, meditation, positive
thinking exercising and writing in a journal
to help you relax breathe and improve
your oxygen levels.
November 2017 I
65

5
STAY FRESH, STAY NATURAL
There are natural alternatives
to increase your oxygen levels in your
home. Adding plants such as snake
plant, areca palm, gerbera daisy, money
plant, or Chinese evergreen can help in
increasing the oxygen in your home. You
should also consider adding air purifier
such as beeswax, salt lamps, bamboo
charcoal, and peace lily because they
will keep the air in your home cleaner.
Oxygen is a very important element in the
body whether you have COPD or not. People
suffering from COPD struggle to maintain their
oxygen levels needed. The ways above will go a
long way in helping deal with the problem and
makes it easier to live with the disease.
66
| November 2017

A 6-Part Guide To A
HEALTHY HOLIDAY SEASON
by
Ralph Dozier
Follow Us:
This article will help you achieve a holiday season free from all the rush,
stress and extra weight gained through this checklist of holiday what to-dos.
The holiday
s e a s o n
unfortunately
can often
include weight
gain and stress. You lead
a busy life already. There
are dozens of different
things that you need to
accomplish every day, and
many days with you having
to complete tasks that had
been due the day before.
With all of the planning,
shopping, hosting parties
and attending to the
holidays that are involved,
your mental state that is
already stressed out can
end up being even more
anxious than it normally is.
Of course you are also
faced with an abundance
of delicious, but not
always very healthy, foods
during the holiday season.
Alcohol-rich beverages,
70
| November 2017

This article will provide you with a 6-step plan which will help you start your fitness program and condition
your mind towards achieving your goals.
CLICK HERE TO LEARN MORE
sugary treats, dressing with gravy,
pumpkin pies and many other foods end
up going directly to your waistline. When
combined with a hectic holiday season, it
means your physical and mental health
can be negatively impacted. Use the
following checklist to help you get through
the holidays without any unhealthy
consequences while you are making new
enjoyable memories.
1
BEFORE DINING OUT EAT
SOMETHING FIRST
For years now, Dr. Oz has consumed a
bowl of soup prior to eating dinner out.
You can do this too, by eating a bowl of
soup or small salad before going to a party
where there will be holiday food served.
That will limit your overall caloric intake,
in addition to the amount of sugar that
you consume during the holiday season.
November 2017 I
71

2
MAKE PLANS FOR YOUR
EMOTIONAL WELL-BEING
There are a number of different health
issues that can arise during the holidays
besides weight gain. There are many
different factors that can cause you
to become very stressed out. So why
not plan on feeling happy, calm and
stress-free during the upcoming holiday
season? Start to plan your holiday
celebrations and activities ahead of time.
Shop over the course of the entire year,
rather than waiting until the last second.
There could be certain people that elicit
negative emotions in you, and these are
individuals you should avoid during the
holiday seasons. Whenever you take time
to do some planning for your holiday
celebrations, it helps improve your
chances of enjoying well-being and good
mental health.
3
PARTAKE IN SMART PORTION SIZES
Trying to completely avoid all of the
holiday treats that you really love could
result in your not being able to really enjoy
the special season. Eat a slice of your favorite
pecan pie, but forgo the ice cream with it.
Only eat a couple holiday cookies that are
your favorite. Eat small portions of your
favorite holiday treats so you won’t regret
seasonal parties and all of the delicious food
associated with these gatherings.
72
| November 2017

4
DRINK PLENTY OF WATER
For optimal health, human bodies
need to ingest one gallon of water at least
every day. Water cleanses waste products
out of your body. It helps oxygenate your
entire body. Water is needed for the brain
to properly function as well. It provides
a real dietary punch with zero calories,
and is a critical aspect of a healthy weight
management regimen.
5
BE CAUTIOUS WITH CAFFEINE
Many holiday celebrations involve
late night parties. That can result in
you reaching for coffee more often to
help revive yourself the next morning.
The maximum amount of coffee that is
recommended is four to eight ounces.
You should also avoid fast-boosting cream
and sugar as much as possible. Limit how
much caffeine-rich tea that you consume
during the holidays also, and instead
choose healthy green tea.
6
UNDERSTAND HOW ALCOHOL
AFFECTS YOUR BODY
Your body is able to function perfectly
well without any alcohol whatsoever.
In terms of health problems that are
associated with the holidays, one of the
major culprits is alcohol. There are 7
calories contained in just one gram of
alcohol. Therefore, your calorie intake
is impacted dramatically whenever you
drink a beer, glass of wine or mixed drink.
In addition, alcohol is sugar rich and
naturally reduces the ability of your body
to burn fat, and is another health issue
that you need to try to avoid as much
as possible during the holiday season.
It isn’t a bad thing at all to completely enjoy
the holiday season, and stretch yourself
to fit in all of your own preparations and
invitations. You just need to be sure that
you keep a close watch on all of your
activities so that you don’t over do and
end up not being able to enjoy this time on
account of being too exhausted, or having
regrets after the holidays are over from all
of the binging you did. Follow the checklist
above to help you fully enjoy your holiday
celebrations without having to deal with
any unpleasantness when it is over.
November 2017 I
73

5 Smart Snacks
YOU CAN EAT WITHOUT WORRY
by
Marianne Williams
Follow Us:
Find out in this article the right snack foods that do not only fill in your hunger,
but also provide you with nutrients and energy boost that you need.
Are you trying to find an easy-toget
snack that you can munch
and also not worry because it
is good for your health? Did
you know that a healthy snack
is one of the most important aspects of
a successful diet? Here are some great
munchies that will not only fill you up but
also provide you with some health benefits
you wouldn’t have thought about before.
Read on and get to know more.
1
DRIED FIGS
This is the best when it comes to
dehydrated fruits. Figs will give you slowburning
energy that can see you through your
workout. They are rich in potassium, which is
a mineral that helps in muscle repair.
November 2017 I
77

With loads of activities you have to do day in and day out, you need a strong stamina to get it done.
Read more to find the stamina boost that you need.
CLICK HERE TO READ MORE.
2
SUNFLOWER SEEDS
Buy the ones that are unhulled so
that you can give your mini tongue and lip
a workout trying to open them. The small
seeds inside have a lot of proteins - 5
grams per half cup.
3
SOFT-SERVE ICE CREAM
Saturated fat is the main ingredient
in hard ice cream. In soft serve ice
cream, the milk is the main ingredients,
and it has more whey protein and fewer
fat solids.
78
| November 2017

4
FROZEN WAFFLES
Whole-grain toaster waffles provide
the perfect balance between complex
carbs, fibers, proteins, and unsaturated
fats. This blend will help in boosting your
energy without having to worry about
crash-and-burn blips in the blood sugar
level, making it the perfect snack.
5
CHOCOLATE MILK
There was a study carried out by the
University of Washington where they found
that drinks that have a blend of carbs and
proteins, like chocolate milk, are 40 percent
more effective than taking protein alone when
it comes to repairing muscle after working out.
Snacking will keep you full and provide a
perfect balance of blood sugar levels, and
will provide you with the energy boost you
need between meals, provided you make
the right choice of snack. Snacks can also
improve your general nutrient intake.
Make an effort of including these snack
foods into your diet and eat them between
meal breaks.
November 2017 I
79

5 Easy Tips For
BEATING THE
HOLIDAY STRESS
by
Ralph Dozier
Follow Us:
We all love the holidays, but not the stress we get during these times. Read on
and learn how to manage your holidays to avoid stress and enjoy more.
While the holidays “Tis
the season to be jolly”,
it can be very different
for many people. This
season to some means
a lot of additional stress. But this
doesn’t have to be the case. There
are a number of things you can do
to prevent excess stress during
the holiday season. Below are
some five ways you can be “jolly”
during the festive holidays.
1
CONTROL YOUR FOOD
BEFORE IT CONTROLS YOU
You will be tempted to eat a lot,
especially with many festive
gatherings, holiday meals, office
parties having a lot of food, then
start feeling guilty later. Eating
a light snack before going to
the party will help in curbing
your appetite. Another option
is bringing in a healthy dish
for everybody to enjoy. This
will give you the chance to eat
without having to feel guilty when
you are done.
November 2017 I
83

2
GET ADEQUATE SLEEP
Failing to get enough sleep can put you in a bad mood. There will be a lot of
activities to be done and late-night parties to attend, and this can cause a lot of people
to be sleep-deprived during the holidays. Not getting enough sleep has been shown to
cause weight gain, something that many people are trying to avoid.
To avoid ending up with extra fat and weight once the holidays are done, this article will guide you on what
foods to pass on binging during your celebrations.
CLICK HERE TO LEARN MORE
3
DO EXERCISE
By exercising at least three times a week for at least thirty minutes per session,
you should be able to burn off the extra calories. If you want to maintain your current
weight, you should be burning the same number of calories you are eating. This makes
it a good idea to exercise more frequently and for longer periods during the festive
season. Exercise will cause the release of the hormone endorphin which will improve
your mood.
84
| November 2017

4
AVOID TYPICAL HOLIDAY STRESS TRIGGERS
Everyone has a stress trigger. These are the things that cause “fight or flight”
response when they happen, and this leads to an increase in stress level. If you start
to notice that there is something sending you to a downward spiral at the same time of
the year, then that could be your stress trigger. There may be some things that will not
be within your control, but many are not. You should never let these things control you,
and you should try your best not to put yourself in such situations in the first place.
5
PLAN AHEAD
Going to parties, shopping, and
doing small tasks will most likely add to
the stress of an already stressful year. You
should try your best to plan it in the best
way possible so that you will have enough
time to do what you have to do. There is
nothing more stressful than getting behind
and then feeling rushed.
The festive holiday season should be the
happiest for both you and people around
you. Use these five tips to make the best
out of the situation.
November 2017 I
85

7 Powerful Health
BENEFITS OF MORINGA POWDER
by
Marianne Williams
Follow Us:
Read this article and learn the powerful health benefits that you can get when
you mix Moringa leaf powder in your daily food intake.
Moringa oleifera provides
numerous powerful health
benefits, and it is thought
of by many as a superfood.
You can eat fresh moringa
leaves or prepare it by drying or cooking.
Moringa leaves are currently available
in a powdered form so that the growing
demands of this potent supplement can
be met conveniently. Here are some
examples of the kinds of health benefits
you can enjoy when you incorporate
moringa powder in your daily diet.
1
HELPS IN LOSING WEIGHT
Moringa has a high fiber content
which helps you feel satisfied for a
longer period of time. The leaves have
chlorogenic acid, which is an antioxidant
that can help you burn fat and keep your
glucose levels in balance, thus boosting
your metabolism. It is beneficial to people
who have diabetes because it balances
your level of blood sugar.
November 2017 I
89

This article will guide you on the common reasons why a lot of people get fat and how to battle
through it without increasing your waistline.
2
PROVIDES ENERGY QUICKLY
Moringa powder is rich in antioxidants,
minerals, and other nutrients. When you eat,
your body utilizes the food as a source of
energy that is used toward cellular repair. For
that reason, moringa powder is very effective
if you need a quick boost in energy. You will
get relief from fatigue and tiredness because
of the rich magnesium and iron content.
3
CLICK HERE TO READ MORE.
DETOXIFIES YOUR BODY
Moringa powder can detoxify your
body quickly, which promotes a healthy
liver. The antioxidants battle against free
radicals, cleanse your system, and help
your body resist toxins more effectively.
90
| November 2017

4
NOURISHES YOUR HAIR AND SKIN
Moringa leaves are rich in vitamin A, which is important for healthy skin. They
feed your hair with the amino acids that are essential to making keratin protein, which
is necessary if you want thicker and longer hair. The antioxidant properties of moringa
powder fight against signs of aging.
5
IMPROVES THE HEALTH OF YOUR
DIGESTIVE SYSTEM
Moringa powder is high in fiber that is
crucial in regulating your digestive system
and preventing constipation. Moringa
leaves can be a gentle laxative. They have
anti-inflammatory properties that can treat
infections and ulcers in your stomach.
6
BATTLES AGAINST INSOMNIA
Moringa contains tryptophan, which
is an amino acid that is essential to the
production of two important chemicals:
melatonin, which is the hormone that
regulates your sleep cycle; and serotonin,
a neurotransmitter. Its high protein
content can trigger positive hormones in
your body and improve your mood.
7
STORES IMPORTANT
NUTRIENTS
Moringa powder provides two times the
level of protein that you can get from milk,
and seven times the potassium that you can
get from bananas. It is truly unbelievable!
It is a rich source of vitamins A, E and K,
and contains important minerals including
iron, calcium and manganese.
November 2017 I
91

7 Imp ortant Thoughts On
AVOIDING THE
HOLIDAY BLUES
by
Ralph Dozier
Follow Us:
Various holiday stressors can trigger depression and can result to a poor
emotional state. Read on to learn important tips to avoid feeling the blues.
The holidays are
one of those
wonderful
times when
you are full of
joy with happy memories
and you also have the
time to spend quality time
with your loved ones. For
some people, this time of
the year can be a trigger
for depression. Mental
health professionals have
observed an increase in
the reports of depression
centered around the
holiday celebrations
each year. This usually
happens because of
a number of reasons.
It is possible to avoid
a poor emotional state
during the holiday
season. Financial issues,
overly high expectations,
seasonal weight gain,
and other holiday-based
November 2017 I
95

stressors can be easily dealt with without
it triggering depression and anxiety. Here
are some great tips you can use to avoid
getting “holiday blues”.
1
AVOID STRESS THINKING
During the holiday, you will most likely
see people around celebrating and being
happy and can sometimes make you wish
your life was as enjoyable as theirs. This
train of thought will lead to self-doubt and
depression. Others will be seeing the end
of the year coming. It seems like it was only
this time last year when they were coming up
with plans and setting goals. One year has
gone and it seems they are in the same place
they were in the previous year. Such type of
thinking will lead to “the holiday blues”.
Breakfast, your first meal of the day! Read more to know which foods on your breakfast table are not giving
you the nutrients you need to start your day.
CLICK HERE TO LEARN MORE
2
AVOID FAMILY CONFLICT
Avoiding family conflicts is a good way to limit the impact of stress that comes
with it, and it is as simple as just saying “Let’s talk about this another time”. Sometimes
the holiday blues can come as a result of your refusal to bury the hatchet. You might
be seriously objecting to the lifestyle or action of someone you encounter during the
holidays, and you might be right to do so. However, why not consider putting aside your
differences and having the interaction focus on positive ideas such as loving, sharing,
and forgiving?
96
| November 2017

3
STOP BEING A PERFECTIONIST
You should try your best to avoid perfection during the holiday season. You
should be planning for success and “good enough” during decoration, baking, planning
vacations, and buying gifts. Achieving perfection is hard, and it ends up frustrating you.
4
BE REALISTIC
Mayo Clean, which is one of the most revered global health conglomerates, advises
people to be a little more realistic during the holiday season. This will go hand in hand
with the previous tip of avoiding the need for perfection. Changes will happen with time.
This means what once was a ritual may not be feasible anymore.
5
PLAN AHEAD
Health.com has pointed out that
planning ahead can help in reducing most
of your seasonal worries. When planning,
ensure you add stress-relieving activities
when decorating, shopping, and doing
other tasks.
6
CREATE AND STICK
TO YOUR BUDGET
You will be able to avoid blues during the
holiday by coming up with a budget and
sticking to it. Before the holiday seasons,
come up with a realistic budget and follow
it religiously.
7
QUALITY TIME FOR YOURSELF
You should make some time for
yourself. Have some alone time during the
hectic season. This doesn’t mean having
alone time with your partner, your kids, or
your friends. It means making time for you
and you alone. You will just be focusing on
your needs and no one else’s.
November 2017 I
97

10 Basic Muscle Building
TIPS FOR ANY MAN
by
Marianne Williams
Follow Us:
If you are planning on building up your muscles, this article will give you the
basic pointers on the must-know and must-do in muscle building.
Muscle building, like other fitness regimens, can be hard to do if you don’t
have a proper plan for doing it, use the correct methods or have the right
focus. If you are wanting to improve your strength, add serious muscle and
transform your body completely, the tips below can help you start to work
on building muscle.
November 2017 I
101

Read on and learn how to enjoy your holiday celebrations guilt-free with these low-calorie food
substitutes you can make in preparing your holiday meals.
CLICK HERE TO READ MORE.
1
FREE WEIGHTS VS. MACHINES
Although exercises like seated
chest press, hamstring curls and leg
press provide resistance, these machines
actually provide too much balance help
and balance the weight on your behalf
instead of you doing it yourself. Your core
muscles (all of the muscles surrounding
your trunk and not only your abs) don’t do
as much work, and so you don’t build long
lasting real strength that is needed for
gaining muscle.
2
COMPOUND VS. ISOLATION
EXERCISES
Isolation exercises like standing triceps
extensions or biceps curls are some of the
favorite exercises that men like to perform.
It is fine incorporating those exercises at
the ending of your routine when you have
time. Just remember that mainly doing
isolation exercises may result in a strangelooking
and unbalanced physique (for
example “chicken leg”), when you neglect
certain body parts and favor others.
102
| November 2017

3
TRAIN LARGE MUSCLE GROUPS
(BACK AND LEGS)
Do you hate doing lunges and squats? They
hurt, don’t they? More fat burning and
muscle building hormones are released
whenever you train large muscles such
as your back and legs. Those hormones
stimulate growth within your smaller
muscles as well.
4
HAVE A PLAN
“Failing to plan is planning to fail.”
Performing random reps or exercises or
copying what someone else is doing will
not get you to where you want to be. For
each workout always make sure to have a
clear goal and plan. That means knowing
which exercises you are going to perform
before you ever enter the gym, the amount
of weight you are going to lift, and the
number of reps and sets. You can improve
anything you can measure.
5
DON’T LIFT THE SAME AMOUNT OF
WEIGHT REPEATEDLY
Muscle growth happens whenever you push
your body into getting stronger through
systematically and consistently increasing
the amount of weight you lift each week.
Lifting the same amount of weight that
you did during your last workout won’t
help your muscles grow in size or help you
get strong. You of course won’t be able to
indefinitely lift heavier amounts of weight.
November 2017 I
103

6
DON’T THINK YOU HAD AN
EFFECTIVE WORKOUT FROM
GETTING PUMPED AND SORE
Doing an endless number of reps until you
start “feeling the burn” won’t necessarily
make your muscles grow larger. Muscles
don’t just grow from muscle tissue but
also from cell densities such as increased
nerve and capillary density. That is why
varied reps and loads are required when
training for size.
7
REST AND RECOVERY
To get bigger and stronger you need
to have time to recover. Muscles get bigger
when you are resting, and not when you
are working out.
8
EAT THE PROPER DIET THAT
SUPPORTS MUSCLE GAINS
In order to build a lean muscular body,
the proper diet is essential. If you eat too
many unhealthy foods, there will be a
layer of fat covering the muscles you have
tried to build. Also, if you don’t eat enough
calories, then your muscles will not grow.
When you eat a whole foods healthy diet
it helps your muscles grow since minerals
and vitamins help you recover.
9
PERFORM WARM-UP EXERCISES
THAT CAUSE FATIGUE
When it comes to strength training, using
strength exercises to warm up is a lot
more effective compared to using cardio
equipment. This encourages your brain
to switch on so that you start developing
a “feel” for this movement pattern, and
also encourages proper technique before
applying loads. It uses your muscles in
the exact same ways you will need for the
other exercises you will do after warming
up.
FOLLOW A WORKOUT ROUTINE
THAT SUITS YOUR BODY TYPE
A majority of workouts that appear
in men’s magazines are “one size
fits all” workouts that are usually
not optimized specifically for you.
Many factors are involved in being able
to create a muscle building program that
is successful. Depending on your current
form and body type, it make take more
than a single workout plan in order to
achieve your desired results. However, you
can start with these tips to help you get
started on your muscle building journey.
104
| November 2017

5 Holiday Foods To
STEER CLEAR OF
by
Ralph Dozier
Follow Us:
To avoid ending up with extra fat and weight once holidays are done, this article
will guide you on what foods to pass on binging during your celebrations.
When you start thinking
about holidays,
the first thing that
comes to your mind
is food. Some of the
delicious food that makes holiday
celebrations whole include
desserts, sweets, treats, cookies,
etc. One common belief that
many people have is that there
is no work that needs to be done
during the holidays and when this
is coupled with the enjoyment
of a lot of unhealthy food, it will
cause a sedentary enjoyment with
friends and family and this can
sometimes mean gaining weight.
During the annual holiday
celebrations, even the healthiest
individuals will start to notice
tightening of belts, dresses, skirts,
and pants. One way that many
people try to rationalize this is by
thinking that they will be able to
“get back on track” with a diet to
begin the new year. Unfortunately,
108
| November 2017

We all love the holidays, but not the stress we get during these times. Read on and learn how to manage your
holidays to avoid stress and enjoy more.
CLICK HERE TO LEARN MORE
also their family members, friends, and coworkers
indulge in this attitude. What this
means is that heart-unhealthy, fat-boosting,
and energy-robbing foods are the highlight
of any get together during the holidays.
You don’t have to regret at the start of
the new year. You should take control of
your eating habits this year. You should
try eating as little as possible. Below are
the top five holiday foods you should be
avoiding because they will have an impact
on your waistline.
1 SAUCES
Sauces is a must because it is used for
many of the holiday foods. The bad thing is
that they are full of sugar, salt, monosodium
glutamate, and a lot of carbs and calories.
You should limit the amount of sauce you are
getting into your mouth, or else you will have
to deal with adding inches to your waist.
2
ALCOHOL AND BEER
These are not food, just beverages.
Many holiday get-togethers will focus on
consumption of adult beverages. It has
sugar that will be turned into fat almost
immediately; alcohol and beer deliver
empty calories. Enjoying a glass of wine, a
mixed drink, or beer when celebrating is
not bad. Just try not to overdo it, and you
will not have to stress during the new year
looking for bigger pants.
3
PIES, CAKES,
AND COOKIES
Before you can start throwing up your
hands in revolt, consider this for a minute.
Cookies, cakes, and pies have sugar as
the main ingredient. Sugar has become a
culprit and is responsible for the obesity
epidemic in the world today. You can have
a piece of cake or pie from time to time,
provided you don’t overdo it.
November 2017 I
109

4
EGG NOG
This has become a holiday season
culture in many places, with egg nogs
being associated with the festive season.
This is never the healthiest of drinks
because a small cup can deliver up to
600 calories. It is filled with eggs, cream,
liquor, and sugar.
5
POTATOES, MASHED
AND OTHERWISE
Potatoes are treated like simple
carbohydrates by the body even though
they are not a simple carbohydrate.
This is why it is a good idea to minimize
consumption of potatoes, whether it
is mashed, baked, or even fried. If you
are to eat it, ensure it is in moderation.
Your plate should be made up of mostly
whole grains, raw fruits, vegetables, and
seafood. You should consider eating
salad with dressing before you can go
to the Christmas party. You can eat as
much meat and poultry as you want, but
stay away from the gravy. Avoiding these
foods will go a long way in helping you this
festive season.
110
| November 2017

TUNE IN
FOR OUR
NEXT
ISSUE!
• TIPS FOR STRIPPING THE POUNDS
RIGHT OFF
• A GUIDE TO THE SUPERFOOD DIET
• QUICK POINTERS FOR BUILDING
MUSCLE MASS
• TIPS FOR BOOSTING YOUR STAMINA
• HOW TO GAIN LEAN MUSCLE
WITHOUT GETTING FAT
• WHY YOU SHOULDN’T WAIT UNTIL
THE NEW YEAR TO GET FIT
• TIPS FOR A HEALTHY HEART
Follow Us:
The December edition of
Smart Weight Loss
will be available this fall.