Smart Weight Loss February 2018

4 IMPORTANT TIPS ON HOW MUCH WATER YOU SHOULD DRINK
Issue 26 I February 2018
8 DRINKS THAT WILL GET
Rid of Toxins
FAST
A 3-Part Intro On Doing
REVERSE
P L A N K
5 EASY STEPS TO
SETTING REALISTIC
fitness
Goals
An 11-Part
Series Explaining What
Causes Fast
Weight Gain
S
LITTLE SECRET OF
A 12-PART GUIDE TO THE
S
T A R B U C K
February 2018 I
A 3-PART GUIDE TO WEIGHT GAIN FROM SLEEP DEPRIVATION 1

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| February 2018

February 2018 I
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Contents Issue 26 • February 2018
07
EDITOR’S NOTE
08
A 3-PART INTRO ON DOING
REVERSE PLANK
14
A 12-PART GUIDE TO
THE LITTLE SECRET OF
STARBUCKS
24
4 IMPORTANT TIPS ON
HOW MUCH WATER YOU
SHOULD DRINK
30
8 DRINKS THAT WILL GET
RID OF TOXINS FAST
39
45
52
A 3-PART GUIDE TO
WEIGHT GAIN FROM
SLEEP DEPRIVATION
5 EASY STEPS TO SETTING
REALISTIC FITNESS GOALS
AN 8-STEP GUIDE TO
REDUCING SALT IN
YOUR DIET

Contents
AN 11-PART SERIES
EXPLAINING WHAT CAUSES
FAST WEIGHT GAIN
59
A 3-PART INTRODUCTION ON
CALORIES IN ALCOHOL
68
5 SIMPLE STEPS TO
CREATE A BALANCED
DIET FOR CHILDREN
74
7 EXCELLENT EXERCISES
FOR TONING FLABBY ARMS
AND BACK
A 13-PART GUIDE ON
CORRECTING RIB FLARES
AND POSTURE
5 IMPORTANT PRINCIPLES
FOR STRENGTH TRAINING
4 IMPORTANT SIGNS OF
FIBER DEFICIENCY
10 COMMON REASONS FOR
FAST WEIGHT GAIN MOST
PEOPLE MISS
81
90
100
106
113

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| February 2018

Issue 26 I February 2018
Editor
Ralph Dozier
Writer
Marianne Williams
Head of Creatives
Nyvia Ross
Lead Graphic Designer
Michael Juanson
Graphic Designer
Rogelio Castino, Jr.
Leonard Rosendo 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+
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Tumblr
Pinterest
For advertising concerns
please contact KJ Ross at
kjross@authoritativecontentllc.com
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.
Welcome to the February 2018 issue of Smart Weight Loss Tips Mag! We hope January treated you
well and that you’re ready for what the last month of winter has to throw at you. We’ve been hard at
work to provide you with tips that will keep you steadfast in your weight loss journey.
In the last issue, you learned useful chair exercises you can do at work, tennis ball tricks to relieve
muscle pain, easy kale recipes, and more. We talked about the myth behind night time eating, how
to avoid storing carbs as fat, and high intensity endurance workouts. In this issue, get ready to set
realistic fitness goals, learn the causes of rapid weight gain, exercises for getting rid of underarm
flab and back fat, and more.
Chances are, if you’re looking to lose weight, this is a time of year that you’ve just begun to reenergize
your efforts. The new year just rolled in, you set a resolution to get fit, and maybe you’ve made
a celebrity appearance at the gym. At some point, you will lose a bit of
motivation - and that’s okay. A big part of weight loss is knowing that you
can take breaks, go at a pace right for you, and find a way to reach the
end goal without beating yourself up over mishaps. At Smart Weight Loss
Tips Mag, we’re here for you. Thanks for reading, and be sure to check
out our next release!
Regards,
Ralph Dozier
RALPH DOZIER
Editor
Smart Weight Loss Magazine
EDITOR’S NOTE
February 2018 I
7

A 3-Part Intro On Doing
REVERSE
PLANK
by
Ralph Dozier
Follow Us:
Looking for new ways to get your
hands on some probiotics? Look no
further than 5 delicious options.
The belly is among the first places
people gain weight but is
also a hard place to lose fat.
Apart from going to the gym,
you can also lose fat and keep
fit by doing bodyweight exercises at home.
One of the most effective bodyweight exercises
that can keep you in shape and help
you lose weight is the reverse plank.
8
| February 2018

Fiber is an essential part of a healthy, balanced diet as it helps prevents various diseases. Read on and learn
how you can boost your daily fiber intake.
CLICK HERE TO LEARN MORE
1
PLANKS AND OTHER WORKOUTS
I am sure that you have heard that
planks keep your glutes, abdomen, and
back strong and tight. It may be a good
idea to incorporate some variations of
planks into your fitness routine to help
you get better results. Along with the low
impact exercises mentioned below, it is a
good idea to perform aerobics two times
daily to help you lose weight and keep
fit. However, this does not mean that you
should be a gym rat. Your 2nd aerobic
workout can be a 30-40 minute walk after
eating dinner.
February 2018 I
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2
FOLLOW PROPER FORM
It is important to maintain proper form during planks as this will make the exercise
more effective. In case your hips sink towards the ground, then getting back into the initial
position and readjusting yourself should be something that you should do to maintain
proper form. Once you are comfortable with this exercise, consider increasing the
effects by resting your body weight on one leg rather than resting it on two or by wearing
a weighted vest. If the exercise is difficult for you, lower yourself onto the forearms and
elbows and not your hands to modify the movement. Ensure that you properly warm up
before doing this exercise.
3
HOW TO REVERSE PLANK
Start by sitting on the floor with
your back straight and your legs in front
of you. Lean back until your back forms a
45-degree angle with the floor. Put your
hands by your side and spread your palms
wide and align your arms with your shoulders
and slightly behind your hips. While
you support your weight on your heels
and hands, lift your hips to make your
body straight while keeping your body
straight and your core and glutes tight. It
may be a good idea to imagine your belly
button being pulled towards your spine.
Hold this position for 15 to 30 seconds
while you look up towards the ceiling. Lower
yourself slowly to the initial position. As
soon as you reach the floor, lift your body
again. Do this 10 to 15 times. You can also
follow this exercise with a normal plank
which takes 30 to 60 seconds if you wish.
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February 2018 I
13

A 12-Part Guide To The
LITTLE
SECRET OF
STARBUCKS
by
Marianne Williams
Follow Us:
Do you know what goes into every cup of Starbucks drink? Check out this article
and learn some surprising facts about the ingredients in their menu items.
You can find a Starbucks on almost every corner of North America. Starbucks
is recognized as the most popular chain of coffeehouses and like other large
chains, is all about its bottom line and business, no matter what its grassroots
origins might be. As a major large billionaire corporation, there is a lot
more going on at Starbucks behind the scenes. Although your black coffee
might be fairly straightforward, and there are other items on the menu that contain some
fairly surprising ingredients. The secret of Starbucks might influence where you are going
to purchase your next cup of coffee.
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1
A DIRTY SECRET
FROM STARBUCKS
Starbucks is a Grocery Manufacturing
Association (GMA) member. The largest
U.S. food sellers are represented
by this organization: from processed
foods and dairy products to agricultural
chemicals and genetically-engineered
seeds. The organization includes Del
Monte, Nestle, General Mills, Pepsi-
Co, Coca-Cola and over 250 other corporations.
This lobby is very powerful
and has a significant influence on the
ways that food is grown, marketed and
sold. In 2013, Washington state filed a
suit against GMA for fraud and money
laundering in its $70 million campaign
opposing labeling foods containing genetically-modified
organisms (GMO).
Starbucks in 2007 threw a very small
bone to concerned customers by vocally
and consciously eliminating using
milk that contained the Monsanto rBGH
(growth hormone) from its beverages.
This act was touted in an announcement
that the company was going GMO-free;
however, Starbucks still has quite a long
way to go. Their milk also still has antibiotics
in it and comes from factories
where the cows are raised in nonethical
and unsanitary conditions. When all of
the 23,000 Starbucks stores are counted
from 64 different countries, that
adds up to an insane amount of milk.
The Organic Consumers Association
(OCA) reported in 2011 that Starbucks
bought more than 93 million gallons of
milk every year, which is enough to fill
up 155 Olympic-sized swimming pools.
There’s more to weight gain than eating those snacks and being sedentary. Read on and find out the
other factors that contribute to those extra pounds.
CLICK HERE TO LEARN MORE
February 2018 I
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2
BEYOND MILK
Bold and misleading advertising
hides Starbucks’ secret quite effectively:
which is it heavily uses GMO, from the
milk that it uses (factory-farmed cows get
fed GMO soy and corn) to its baked goods
and sandwiches. These ingredients are not
reflected on the nutritional labels in the
stores. Food Democracy Now reports that
Starbucks in just the past two years has
participated in a GMA-led coalition that
donated over $70 million for defeating
GMO labeling efforts in Washington State
and California. As an opponent of GMO
labeling, Starbucks has climbed into bed
with GMA and Monsanto and is misleading
customers intentionally about their commitment
to ethical sourcing and sustainability.
However, if you go to the Starbucks website
and click on its nutritional information listings,
they list the nutritional analyses but
not the ingredients. In addition, one page it
says their products do not contain trans fat,
but they are there in the nutritional breakdown.
What that means is that customers
are not aware that they are consuming
GMOs as well as other harmful ingredients.
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3
GMO POLITICS
The GMA has been able to successfully
block GMO-labeling legislation in over
20 states, that cost millions of dollars. One
major argument against GMO labeling is the
expense to produce new labels. So why does
Starbucks spend so much money? There is
a simple reason for that: if their customers
know what they were selling, then they would
end up losing even more money in lost sales.
Vermont is a pioneer in attempting to get
GMO labeling to be mandatory. There was
legislation passed in Vermont (Act 120) and
in July 2016 went into effect. The National
Association of Manufacturers, the International
Dairy Foods Association, the Snack
Food Association and the GMA filed suited
against Vermont state right after the legislation
had passed. In the brief time since the
passage of the bill, GMO sales have significantly
decreased already. Grounds for the
lawsuit are that U.S. government agencies
responsible for regulating food have determined
that GMO safe and this Act compels
manufacturers to convey messages they are
not wanting to convey. SumOfUs is a consumer
advocacy group has amassed nearly
a quarter million dollars from donors for its
Vermont legal defense fund.
4
FIGHTING AGAINST GMO LABELING
There is a lot more at stake beyond whether or not GMO foods are going to label
in one U.S. state. Vermont was the first U.S. state that requires labeling. There are dozens
of other U.S. states that say they will be following the same path to encourage it,
and to ensure that the law in Vermont stays strong. This is the reason why Monsanto
and its allies are fighting very hard to kill the legislation in Vermont on GMO labeling.
February 2018 I
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By being a member of GMA and its cute but shady marketing, Starbuck masks its pro-
GMO position and its own use of GMO. It has spent more than 100 million dollars to stop
similar legislation in 30 states. Besides Starbucks using GMO food ingredients, it also
boasts about sustainability and social responsibility, but their practices do not always
align with these philosophies. The Starbucks outlets utilize plastic and single-use paper
cups for its beverages while claiming they are committed to reducing the waste significantly
that is generated by its stores.
5
COMMON INGREDIENT DANGERS
It isn’t only GMO issues that you need
to be concerned about. Even basic Starbucks
drinks usually contain the following
ingredients. You can just imagine what
some of the more complex drinks such as
the Unicorn Frappuccino must contain in
terms of harmful ingredients, which include
artificial coloring and flavoring.
6
18
HIGH PROCESSED SUGAR LEVELS
It is recommended by the World
| February 2018
Health Organization that you eat only 5
to 6 teaspoons of sugar per day, which includes
naturally-occurring sugar coming
from fruits. On the other hand, it is recommended
by Dietary Guidelines for Americans
that you can eat 50 grams of added
sugars per day. That is more than twice
what the international standards are. Consuming
all of the added sugar does have
potential risks, which can include early
death, heart disease, increase in blood
pressure, cavities and weight gain.

7
HIGH SALT CONTENT
Consuming high amount of salt puts
a strain on your kidneys and may contribute
to health conditions such as stroke, cardiovascular
disease, and high blood pressure.
For a majority of individuals, the kidneys
have difficulties keeping up with the extra
sodium within the bloodstream. As this excess
sodium accumulates, your body will
hold onto water in order to dilute sodium.
That increases the volume of blood within the
bloodstream as well as the amount of fluid
that surrounds the cells. Whenever there are
increased blood volume results in your heart
having to work harder and placing more pressure
on your blood vessels. This pressure and
extra work over time can result in stiffening
the blood vessels, which can lead to stroke,
heart attack and high blood pressure.
8
POTASSIUM SORBATE AS
A TYPE OF PRESERVATIVE
The preservative potassium sorbate fights
the growth of yeast, mold, fungi, and bacteria.
In some people, it may cause allergic
reactions. There are concerns as well that
the additive may accumulate inside of hte
body and cause non-reproductive organ
toxicity. This preservative may also contain
traces of mercury, arsenic, and lead.
9
FRUIT JUICE CONCENTRATE
The processed fruit juice is both filtered
as well as evaporate so that only the
natural sugars and flavors remain. The fiber
and nutrients contained in freshly pressed
juice are lost. At times, there are high levels
of fructose corn syrup contained in the
concentrate, which makes it even more
harmful to both children and adults.
DEXTROSE AS A SWEETENER
Dextrose is chemically the same
as glucose. It is made out of corn. It is a
simple sugar that affects your blood sugar
levels quickly and doesn’t provide any
nutritional value. Also, dextrose may cause
hyperglycemia, which is a dangerous level
of high blood sugar. The symptoms of
this condition include dehydration, upset
stomach, shortness of breath, nausea, and
dehydration. Other dextrose risks are similar
to the ones for sugar.
February 2018 I
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WORST STARBUCKS BEVERAGES
THAT YOU SHOULD AVOID
One of Starbucks’ worst drinks is its Double
Chocolate Chip Cream Frappuccino. The calorie-dense
beverage is full of mocha sauce,
mocha chips, frappuccino syrup, whipped
cream, and milk. There are also numerous
additives including potassium sorbates,
cocoa, sugar, palm oil, high fructose corn
syrup and corn syrup. On the other hand,
Strawberries and Cream Frappuccino contains
strawberry base, cream frappuccino
syrup milk, classic syrup and whipped
cream, with the drink being a mixture of
potassium sorbate, citric acid, sugar, modified
fats, artificial coloring, and flavoring.
The Caramel Coco Cluster Frappuccino,
White Chocolate Mocha Frappuccino, Java
Chip Frappuccino and all of their other
frappuccinos are all as artificial. So if you
happen to be a coffee junkie, your best
option is visiting a local independent coffee
shop. Or you could try making your
favorite beverages at home. If for some
reason you still need to go to Starbucks,
stick with herbal tea, plain coffee with no
milk or water.
YOU CANNOT DENY THE TRUTH
Food Democracy Now, which is
a consumer group, sponsored a petition
urging the Starbucks CEO to stop utilizing
GMO milk in all of their Starbucks location.
Starbucks’ marketing claims are mentioned
and the corporation is challenged to walk
its talk. The reason why every corner has a
Starbucks on it is that consumers purchase
what it sells. It is simple to send a message
to Starbucks: walk another block and visit
a local coffee shop rather than buying
Starbucks’ frappuccinos.
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| February 2018

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February 2018 I
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4 Important Tips On How Much,
Water You Should Drink
by
Ralph Dozier
Follow Us:
Up to 60% of the human body is made up of water. Read this article and learn
exactly how much water you should drink everyday to keep yourself hydrated.
24
| February 2018

When setting goals, first consider what you want to achieve, and then commit to it. Check out these pointers
on how to make SMART fitness goals.
CLICK HERE TO LEARN MORE
If you are have not taken time
to consider all the beneficial
aspects of water, then now
may be the right time to step
back and consider these advantages.
Water is the source of all life and
drinking water is one of the best ways to
quench one’s thirst. It is important that you
drink enough water each day to ensure the
correct functioning of your metabolism,
to keep your energy levels boosted, and
to provide your skin with a healthy glow.
Water can be considered one of the best
drinks available for people trying to lose
weight as it does not contain any calories.
Research has found that drinking two
eight-ounce cups of water before each
meal contributes to weight loss. In a study
on weight loss, people on a diet who drank
water before their meals three times per
day over twelve weeks lost approximately
five pounds, as compared to those who did
not change their water intake level. As can
be seen, drinking water can be highly beneficial;
however, it can also be detrimental
if too much water is consumed. Below are
certain top tips to help calculate what your
required daily water intake amount is.
1
KNOW YOUR WEIGHT
To determine your ideal water intake
amount, it is important to know your own
weight. The volume of water required is dependent
on your body weight. For example,
if a person weighs 80 pounds then would
not be expected to drink as much water as
an individual weighing 200 pounds.
February 2018 I
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2
DIVIDE THE BODY WEIGHT IN HALF
The next step to determine the number
of ounces of water you should drink
daily is to divide your weight by 50%. For
example, if you weigh 150 pounds, 50% will
equal 75 ounces. This means that the individual
weighing 150 pounds should drink
75 ounces of water per day.
3
CHECKING ACTIVITY LEVELS
Ask yourself, do you sit at a desk
all day long? Perhaps you gain some
exercise every now and then? Maybe
you are a runner or jogger or enjoy
working out at the gym in the evening.
Regardless of your lifestyle choices, it is important
to understand that one’s activity
levels will greatly influence the volume of
water you should consume on a daily basis.
For example, if someone is an active person,
the chances are that they will sweat often
and regularly. In this situation, it is advised
that this person adds at least 12 ounces of
water to the daily total for each 30 minutes
of physical activity. So, if a person works
out for an hour they would need to add 24
ounces of water to their daily intake.
4
BE SURE TO DRINK THE WATER
If you are not reliable when it comes to keeping a report on how much water
you consume per day, you could consider drinking two cups of water before
each meal. One cup is equivalent to 16 ounces, so two cups before each meal
should result in 48 ounces per day. When you rise in the morning, it is recommended
that you drink one glass of water and another glass two hours before heading
to bed. It may be useful to drink water from a personal non-plastic water bottle.
Using all of these steps will ensure that you drink a suitable amount of water each day.
Even if you do not drink all the water, keep in mind that fruit and vegetables will contribute
to water intake. Reports show that 30 grams of fruit equates to approximately one
ounce of water.
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8 DRINKS THAT WILL GET RID OF
TOXINS FAST
by
Marianne Williams
Follow Us:
Detox helps you eliminate toxins from your body and it also aids in natural
weight loss. Check out these 8 detox drinks that you can take every morning!
30
| February 2018

Consuming too much salt may put you at risk of heart disease. Follow these easy tips on how to cut
the salt in your diet and reduce your salt intake.
CLICK HERE TO LEARN MORE
After driving your car for a certain
number of miles, you likely
take it in to have it looked
at and tuned up. The mechanic
switches out your filters, refreshes
any fluids that are low and checks
to ensure that the vehicle is running properly.
If you do that for your car, why don’t
you do it for your body, which is a lot like a
machine itself?
Bad Chemicals
If you’ve listened to the news or read any
health articles, you know that certain diseases
(like cancer) continue to become
more prevalent as time goes on. Why
is that? Human beings have introduced
more than a hundred thousand chemical
compounds over the years. Those chemicals
infiltrate your every day life and get
into your water, your air, or your food.
There are also a lot of toxic medications,
as well insecticides, pesticides and other
chemicals that you come into contact
with on a daily basis, and processed foods
also are not good for you, as they have
February 2018 I
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additives that really aren’t good for your
body. Essentially, you are just filling your
body with toxins on a regular basis.
Taking Care Of Your Body
It makes a lot of sense to compare
your body with that of a race car.
When you don’t pay attention to it,
and when you don’t give it the things
it needs to succeed, it won’t work as
well and will eventually fail over time.
Your body doesn’t need fuel like a race
car, but it does need fuel in the form of
fresh, whole foods. Organic foods are also
a good option, and when you choose right,
the foods that you eat can help get rid of
the toxins in your body. If you don’t know
where to begin, you are in luck because
the following list of morning drinks will
help you on your path to a healthy life. If
you make them a part of your routine, your
skin will improve, you’ll feel more energetic
and your immune system will even benefit!
1
DANDELION TEA
When you think of a dandelion, you probably picture the weeds that take over
your grass when the weather is warm. However, a dandelion is much more than that,
as it can actually synthesize and even metabolize fat and cholesterol and has a positive
impact on amino acids as well. Dandelion can make you urinate more often, which also
gets rid of toxins in the body.
Dandelion is also a laxative, which is another way that it can remove toxins from the
body. It keeps bile flow regulated and it has a lot of great nutrients as well. If you want to
help rid your body of toxins, consume a cup of dandelion tea before you start your day.
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| February 2018

2
PARSLEY JUICE
Parsley has a lot of great components,
including volatile oils, chlorophyll,
vitamins, minerals, antioxidants and enzymes,
and it makes your breath smell
great, too. Parsley juice has a positive impact
on both your liver and your kidney. It
is considered a “superfood,” but it is too
strong to drink on its own, which is why you
want to combine it with foods that serve a
similar purpose, like watermelon, celery,
carrots, cucumbers, beets and lemons.
Parsley tea is another option. It is also good
for your liver and your kidneys. Parsley tea
increases your production of urine, which
means that it is more difficult for salt to
be reabsorbed into the tissues of the body.
Basically, parsley gets rid of anything that
shouldn’t be in your bladder, liver or kidneys.
That is why people with bladder infections
and kidney stones are often advised
to try parsley tea.
3
LEMON WATER
Lemons are a great food that are often
underestimated in terms of the benefits
they provide. There are so many great
antioxidants and vitamins in lemons that
help with the detoxification process. Many
people also don’t realize that when you
eat a lemon, you are alkalizing your body.
That helps keep you healthy, as your body’s
pH plays a crucial role in its overall health.
Your liver helps get rid of toxins in your
body, so if there is a lot for your liver to
deal with, it may not be able to keep up on
its own. Lemon water ramps up your bile
production, which it turns aids the digestive
system. In addition, lemon juice keeps excess
bile in check, which is also positive for
your digestive system. If you consume lemon
water when you first get up, before you
eat any food, you can benefit from all that
it has to offer. Taking this simple step will
help you get rid of the toxins in your body.
February 2018 I
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4
BEET JUICE
Beets also have a lot of antioxidants and they have nutrients that are essential
in helping your body detox and stay clean. In particular, beet juice contains betaine,
which helps to stop fat from gathering in your liver. It also targets toxins in
your liver cells. Finally, betalains help you get started on the road to detoxification.
Pectin is in beets, too. This fiber can help you get rid of toxins that are coming out of your
liver. Contrary to popular belief, beets are sweet, so they taste good in green smoothies
or just on their own as beet juice.
5
CARROT JUICE
When you eat carrots raw, you consume
a certain type of fiber that your
body can’t digest and it is a natural detoxifier.
The fiber also gets rid of the extra
estrogen in your body. Furthermore,
it keeps estrogen from getting back into
your intestines. This is beneficial because
having a lot of estrogencan cause
hormonal problems.
The fiber does so many great things for
your body, like get rid of bile and bacterial
toxins. Make carrot juice part of your
morning routine, particularly if you don’t
have time to eat healthy foods. Carrot
juice keeps your liver clean so that you
don’t have to worry about toxins.
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6
TURMERIC GOLDEN MILK
Turmeric is also known as a superfood.
There are so many positive ways
that it can impact your body. For example,
it can help with depression, asthma,
cancer and even persistent pain.
Turmeric also has the potential to rid your
liver and blood of toxins. If you want to
take advantage of all that turmeric has to
offer, you can consume it by drinking a
product called golden milk. There are other
great ingredients in the golden milk,
too, like honey, ginger, maple syrup and
coconut milk.
7
GROUND FLAX SEED WATER
Flax seeds take in water and then
get bigger as they move through the colon,
which is why they are perfect for detoxifying.
They basically scrub away the waste
and toxins in the colon, which can get
quite bogged down with a variety of “junk.”
Flax seeds also have an omega 3 fatty
acid known as alpha-linolenic acid, which
helps with inflammation and irritable bowl
syndrome. Flax seeds leave you feeling
satiated throughout the day, which means
you are less likely to snack between meals.
Digesting whole flax seeds is not easy for
your body. That is why you should grind
them instead, but make sure to just grind
what you will eat for the day because you
want the nutrients to be fresh when you
consume them. You can put the seeds in
the refrigerator for up to a day. Drop them
in your water or add them to your cereal or
smoothie in the morning.
8
PRUNE JUICE
Chances are, you’ve already heard
how great prunes are for you. When you
were younger, for example, you may have
been given prune juice to help deal with
constipation. Prunes have a lot of antioxidants
that vanquish free radicals
and other bad things from your body.
Prunes have beta-carotene, iron and potassium.
They get rid of waste from your colon
and can help bring down high cholesterol.
You can drink a little bit of prune juice as is
or you can mix it with your smoothies.
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| February 2018

A 3-PART GUIDE TO
SLEEP
WEIGHT GAIN FROM
DEPRIVATION
by
Ralph Dozier
Follow Us:
It’s important to get enough sleep
each night. Read this article and
discover why missing out on sleep can
make you more prone to weight gain.
Your body could be thought of
as a well-oiled machine but
just like any machine, it wears
out quickly if you use it continually.
This is a similar experience
with the human body. When you are
not sleeping enough, you are susceptible
to illness, fatigue and weight gain. While
you sleep at night, the body repairs itself
from the activities of the day. Healing is
experienced in small muscle tears and an
adjustment in hormone levels takes things
back to normal.
February 2018 I
39

Does drinking alcohol make you fat? Discover how many calories are in the alcoholic drink that you enjoy and
get tips on avoiding weight gain.
CLICK HERE TO LEARN MORE
1
HIGH CORTISOL LEVELS
A number of hormones, including
cortisol, leptin, and ghrelin become unbalanced
when you don’t get enough sleep.
Cortisol is secreted by the adrenal glands,
particularly when you are faced with a situation
that will cause you to fight or flee.
The unfortunate reality for many people,
however, is that there is too much stress
in our daily lives and those cortisol levels
stay elevated for much longer than normal.
When enough sleep isn’t experienced,
the levels stay elevated even longer. When
cortisol levels are high for a long period
of time, it causes you to gain weight.
Understanding the effect of cortisol on the
body shows you why it causes you to gain
weight. Cortisol is released and glucose
floods the bloodstream so you have enough
energy to either run or fight as a result of
the stress but it also keeps insulin from being
released. When your cells have high levels
of cortisol and glucose, the insulin is unable
to replace the glucose where it came
from. This causes your body to feel hungry.
When you have cortisol in high levels, it can
also be a predecessor to type II diabetes.
2
LEPTIN AND GHRELIN
These two hormones have opposite
effects. Ghrelin causes your brain to feel it is
time to eat and it is produced by the pancreas
and stomach. Leptin tells your body you
are full and it is produced in your fat cells.
When you are sleep deprived, you’re leptin
levels fall but your ghrelin is increased,
leaving you feeling constantly hungry.
What is the normal thing that people do
when they are hungry? They eat, and that
causes them to gain weight.
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3
LOW MUSCLE
REPAIR AND GROWTH
When you sleep, your muscles are supplied
with additional blood so they are
also getting nutrients and oxygen. When
non-REM sleep is experienced, growth
hormone is released by the pituitary
gland. The additional nutrients and oxygen
that already are found in the muscle
during this time cause an increase in
the growth of muscle and repair because
of the signals of those hormones. When
you are not getting enough sleep, growth
hormone isn’t being released so you don’t
experience much growth or repair and
eventually, you may lose muscle mass,
feel fatigued and experience weight gain.
Another problem that happens when you
don’t get enough sleep is that you are
hungry for sugary, salty, fatty and refined
carbohydrate foods. You already know
that those types of foods cause weight
gain and are not good for you. It’s a simple
equation to identify that a lack of
sleep can negatively affect your efforts
to be physically fit and may make those
efforts unachievable.
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fitness
5 EASY STEPS TO SETTING REALISTIC
Goals
Follow Us:
by
Marianne Williams
When setting goals, first consider what you
want to achieve, and then commit to it.
Check out these pointers on how to make
SMART fitness goals.
Setting goals can help you stay
focused and steer you towards
particular objectives. However,
to successfully attain your
goals, it is essential that they
be achievable, realistic, and specific. Here
are some pointers on how to set realistic
fitness goals.
February 2018 I
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Up to 60% of the human body is made up of water. Read this article and learn exactly how much
water you should drink everyday to keep yourself hydrated.
1
SET VERY SPECIFIC GOALS
To be precise, your goal should be
governed by two things: the amount of time
you plan on spending at the gym and what
you will be doing while there. It is vital to
define every single detail when making realistic
goals. If your goals are not specific,
it’ll be hard to reach or attain your goals.
Goals cannot be open-ended. They have to
have defined ending points. A good example
is - “I am going to go to the gym every
single day until I expire!”. But an even
better goal would be - “I am going to visit
the gym every single day for the next
2-months.” However, as you will see next,
this goal isn’t realistic.
2
CLICK HERE TO LEARN MORE
SET REALISTIC GOALS
Being realistic here means coming up
with a reasonable plan - one that’s actually attainable.
Honestly speaking, hitting the gym every
day isn’t practical. An agreed tenet of fitness
is that the body needs to have at least a day off
per week so it can rest, repair, and rebuild itself.
The earlier mentioned goal of visiting the gym
every day doesn’t allow your body that one
day off per week. And though such a goal may
seem achievable, it will only wear you out, and
you will find yourself losing steam. So, from
a more realistic standpoint, a more realizable
goal would be one where you purpose to hit
the gym at most 6-days every week for the
next 2-months.
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3
CREATE ACHIEVABLE GOALS
When considering how achievable
a goal is, it is vital that you think of the
amount of free time you have each day.
This is the best time to devote yourself
to your workout at a gym. 30-minutes?
45-minutes? 1-hour? It is also important
that you consider what you
will be doing once you are at the gym.
Your current goal should be to make sure
that you show up at the gym every day.
However, just going to the gym isn’t a fitness
goal. It is important that you come
up with a specific plan of what you will be
doing once you are at the gym.
4
THE RESTATED GOAL
If you’ve been experiencing some
pitfalls in your goals, it’s time to restate
them. Given the tips provided here, you
can now create better goals as you purpose
to stay fitter and healthier. Better-stated
goals would be like: “I am going
to hit the gym 6-days a week for the next
2-months. For four of these days, I will be
doing a 1-hour cardio routine every day,
while for the remaining two days, I will be
doing 1-hour strength training routines.
Your goal is now specific - you know the
number of days you will be training, and
the type of routine and training you will be
doing each of the days you will be at the
gym for the next 2-months. At the same
time, your goal is now realistic - 6-days
a week at the gym and one day off - and
achievable - one hour a day devoted to exercising.
Do you see the difference now?
Achievable, realistic, and specific.
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5
DOCUMENT EVERYTHING
Another thing, for goals to be successful,
it is important that they are written
down and pinned somewhere where
you can see them every time. Goals posted
somewhere visible will remind you of
your fitness goals every time you pass
them and will motivate you by reminding
you why you set them in the first place. It’ll
help put them somewhere you can view
them right from the moment you wake up.
However, there are still other strategic
places where you could place them. The
refrigerator is one such place considering
that this is one place you visit several
times a day. Your wall clock is another
great place. It can help remind you that it’s
time to get fit. If not documented or written
down, your plans will soon be forgotten.
When coming up with goals, do not set
yourself up to fail. Make sure that your
goal(s) is attainable and has a realizable
end result. Use the tips mentioned above
to achieve your fitness goals.
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AN 8-STEP GUIDE TO REDUCING
SALT IN
YOUR DIET
by
Ralph Dozier
Follow Us:
Consuming too much salt may put you at risk of heart disease. Follow these
easy tips on how to cut the salt in your diet and reduce your salt intake.
52
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The majority of Americans
are harming their health
by including far too much
salt in their diet. When you
have too much dietary salt,
it can result in hypertension, stroke
and heart disease. According to government
guidelines, a maximum of 2300
mg daily of sodium for individuals over
the age of two should be consumed. In
other words, 1 teaspoon of salt daily.
When you look at the real numbers,
the average individual in the United
States consumes in excess of 3400 mg
daily, approximately 50% more than
they should. Processed, prepared and
unhealthy foods are the main culprits
and they make up approximately 80%
of the total. There is some good news,
and that is steps can be taken now to
reduce how much sodium you are consuming
daily. In addition, you can do
certain activities to make sure that
the food industry has more low-salt
options available for future use. These
simple methods can cut back on salt
without cutting back on flavor.
Detox helps you eliminate toxins from your body and it also aids in natural weight loss. Check out these 8
detox drinks that you can take every morning!
CLICK HERE TO LEARN MORE
February 2018 I
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1
REDUCE SALT OVER TIME
The desire for salt by Americans has
developed over many years but it is a trend
that can be reversed. When a gradual reduction
of salt is introduced into the diet,
the difference will not be noticed. Over
time, you may even learn to love the food
for its natural flavor.
2
MEAL PLANNING
When a high salt food is consumed,
you may be able to balance things by reducing
the amount of salt you are eating
for the rest of the day. As an example, if
you have a breakfast sandwich from a fast
food restaurant, try eating a salad with oil
and vinegar for lunch. You can then have a
fish meal seasoned with things other than
salt when you eat dinner.
3
TRY SUBSTITUTIONS
Consider the way that your saltshaker
is used. Try tasting your food first to see
if more seasoning is needed instead of automatically
adding salt. Other seasonings
may also be a great salt substitute. You
can experiment with delicious meals by
trying other spices. Carrots was cinnamon,
ginger and chicken or fish with lemon are
good examples.
4
BECOME A LABEL READER
The daily value percentage can be
checked on food labels. Most people are
alarmed when they see how much salt is
in the food items. As an example, you may
not taste a lot of salt in frozen dinners but
they might contain up to 50% of your daily
recommended allowance.
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5
TRY TO AVOID PROCESSED FOODS
Many people love to eat processed and convenient foods. When you eat restaurant
meals or processed foods, you are likely getting a lot of sodium. Try making your own
rice and pasta instead of reaching for a boxed mix. Fresh and frozen vegetables are also
a great option in comparison to canned vegetables.
6
REMAIN HYDRATED
Your body retains water when you
eat excess of sodium. The the opposite is
also true, so if you drink enough water daily
(2.2 L for women, 3 L for men) it balances
things out. When you drink water, it reduces
fluid retention. It can also keep you
from feeling the effects of salty food.
7
ELIMINATE THE SALT
When eating out at a restaurant,
ask them not to salt the food. You
can talk to the server about this or call
ahead to make sure that your food is
not prepared with salt. When restaurants
see this type of demand, they may
offer additional low-sodium dishes.
You can also purchase no sodium or reduced
sodium products. Many companies
offer these low-sodium options. You will
find lower salt options for various products,
including canned goods and breakfast
cereal.
8
BE SUPPORTIVE OF
HEALTHIER OPTIONS
Let your voice be heard when it comes
to low-sodium options. Manufacturers
and restaurants should be told that
you want these choices. When a business
offers healthier options, give them
your support. Leave a positive comment
online or send them an email.
According to some health experts, reducing
salt in our diet could prevent as many as
100,000 deaths every year. It’s not difficult
to lower dietary sodium and enjoy delicious
food at the same time. Along with the delicious
taste, you will enjoy health benefits
that this simple change can bring about.
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AN 11-PART
SERIES EXPLAINING
WHAT CAUSES
FAST WEIGHT GAIN
by
Marianne Williams
Follow Us:
There’s more to weight gain than
eating those snacks and being
sedentary. Read on and find out the
other factors that contribute to those
extra pounds.
If you do not consider all of the
health problems that a person
may be dealing with, being
obese or overweight can
also place you at a higher risk
of various medical conditions such as joint
problems, bone issues, cardiovascular disease,
Type-2 diabetes, high blood pressure,
osteoarthritis, specific types of cancer,
stroke, depression, sleep apnea, metabolic
syndrome, fatty liver disease, hypertriglyceridemia
and hypercholesterolemia.
February 2018 I
59

Do you know what goes into every cup of Starbucks drink? Check out this article and learn some
surprising facts about the ingredients in their menu items.
CLICK HERE TO LEARN MORE
Unfortunately, many people do not know
why they gain weight so quickly, and if
you are uncertain as well, the following
factors may help you figure it out. Always
consult with your doctor or general medical
practitioner for any weight concerns
you may have. Even for weight gain that
has been caused by a health condition,
the issue must be addressed before additional
medical conditions arise. Almost
one-third of the adult population in the
United States is considered overweight
or obese, and this number is increasing.
At the first sign of weight gain, most people
tend to look for any external contributing
factors. For example, they may be injured
and not able to continue with their exercise
routine, and this results in rapid weight
gain. Or, they may have been dealing with
some type of stressful situation or event,
and decided to use food as a source of
comfort resulting in weight gain. There are
times when the reason for the weight gain
is something they have no control over. As
a matter of fact, there are some types of
prescription medicines and health issues
that can cause a person to gain weight
quickly. It does not matter the cause, it is
essential to figure out what is going on,
what is causing it and the best way to control
weight gain.
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1
BEING PRESCRIBED
THE WRONG MEDICINE
What many people do not realize is that
there are many medications that can cause
a person to gain weight besides birth control.
Anti-seizure medications, blood pressure
medication and even steroids (especially
ones used for hormonal balance or
infections) and even medications to assist
with reproductive health. It is important
to keep in mind that individuals react to
medications in different ways. This means
that if you think that the medications you
are taking are causing you to gain excess
weight, you still continue to take it
until you speak with your physician. He
or she may be able to prescribe another
type of medication that will not cause you
to gain weight.
2
LIMITED ESSENTIAL NUTRIENTS
Many people are unaware that people
can be both malnourished and overweight
at the same time; malnourished
is a word that means nothing more than
having limited nutrients, not a lack of calories.
The SAD (Standard American Diet) is
very deficient in essential nutrients, and
this causes the body’s metabolic processes
to become deficient, and this includes the
ones that are necessary to burn away excess
weight. Even more, there are several
types of medications that will also deplete
necessary nutrients in the body. If you
want to prevent this from happening, be
sure to add as many whole, unprocessed
foods as possible into your diet and avoid
foods that are void of nutrients and are
highly processed.
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3
TOO MUCH EXERCISE
You can actually gain weight and lose muscle if you work out too much. When you
overtrain, your body begins to release cortisol, a hormone that makes the body hold
on to fat. Muscle fibers may even begin to weaken and break as they try to stay up to
pace the body’s metabolic processes, and this can lead to injury and a loss of physical
strength. Instead, make sure your workouts are intense but short to help improve muscle
growth, and longer workouts should be performed at a reduced intensity so you can
avoid injury. Also, take the time to rest between each workout.
4
A LACK OF QUALITY SLEEP
This is one of the easiest and quickest
ways to increase cortisol levels, and
this can lead to fast weight gain. During
sleep, the body begins to repair, release
toxins and maintain metabolism levels.
When there is a lack of sleep, individuals
tend to workout less, eat more unhealthy
foods and keep high stress levels. Create
a routine for bedtime and stick to it, wake
up on schedule and do not use electronic
devices before going to sleep.
5 SEDENTARY
The majority of the jobs in the global
workforce are technology and computer
based, and this results in a population
that is sedentary. In fact, recent polls
have shown that there are only around 20
percent of the jobs that are in the United
States require that employees stand or
engage in some type of physical activity.
When this is combined with a nutrient deficient
Standard American Diet, there is
little wonder as to why most adults weigh
an average of 30 more pounds than adults
did a half century before. Combat this by
setting reminders throughout the day to
walk around, stay hydrated and exercise
during the week. Fortunately, there are
simple workouts you can do while sitting
at work.
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6
NOT WEIGHING YOURSELF
Although weight, taken by itself, is
not the best way to measure a person’s
physical fitness, it is a relatively painless
and quick way to keep track of any changes.
Many people think that if they do not
get onto the scale, the problem will not
exist. Unfortunately, if you do not know
this information, you can be in danger.
Avoid this by being sure you weigh yourself
at least three days a week, and be sure to
keep track of the average (weight can change
daily). Try not to become to obsessed by the
number that appears on the scale, however,
you should not completely disregard it either.
Contact your physician if you see there
are noticeable changes in your weight.
7
USE FULL SERVICE LANES
INSTEAD OF SELF-CHECKOUT
Although this may seem strange, a study
discovered that impulse buys (soda and
candy that is stocked near the lines in
stores) typically decrease quite a bit when
a person uses the self-checkout station instead.
These types of lines generally move
quicker and they are not stocked with unhealthy
treats like the regular checkout
lines are. Not only will you save more money
and time, you will also avoid eating extra
calories when you decide to scan your
own items. You should also avoid shopping
for food when you are hungry.
8
UNHEALTHY FOODS IN THE HOUSE
Even if you decide to eat your favorite unhealthy treats sparingly after stocking
them in your pantry, dealing with food cravings are challenging. A good way to avoid
temptations is to only stock healthy foods in your pantry and refrigerator. If you get
a craving for an unhealthy food, and the craving will not go away, you will need to be
strong enough to avoid going out to get it. If there are chips, crackers or cookies around,
portion them out of the larger bags and containers. You can even choose to make your
own homemade treats.
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9
NO TREATS
It is important to know there is a major difference in never eating sugary treats,
and eating them in moderation. If you completely stop yourself from eating these foods,
you are at a higher risk of not only binge eating, but also experiencing depression. Moderation
will allow you enjoy a treat once in a while, and you will be able to experience
both weight loss and maintain a body composition that is healthy.
PREGNANCY
One of the first tell-tale signs of
pregnancy is weight gain. Although most
women deal with a range of other symptoms,
excess weight is a clear sign that a
woman should take a pregnancy test to
confirm. Typically, women gain an average
of 4 pounds during the first trimester, but
cravings during pregnancy can make women
gain weight faster.
AGE
As people age, metabolic rate
changes. These changes can occur even if
a person has the same lifestyle and diet
during their 20s, 30s, 40s or 50s, the BMR
(Basal Metabolic Rate) will be a lot lower
than it was when the person was younger.
This calculation is the least amount
of energy your body needs to sustain basic
body functions like heart rate, breathing,
liver function and brain function.
This means that your weight, age, height
and gender will all be influential when
determining your BMR. Once you reach
25 years old, the BMR can begin to slow
at a rate of more than 2 percent every 10
years. You will either need to consume
less calories, or increase physical activity.
When you lean muscle mass, you will also
have increased metabolism, so it is beneficial
to live an active and healthy lifestyle.
So, if you discover that you are gaining
weight quickly, look over this list and see
if you can figure out the causes. If it is related
to medication or a medical problem,
discuss choices with your physician. If the
weight gain is due to personal or external
factors, these tips may help you make the
necessary changes. You should not need to
redo your lifestyle, start with small changes,
then implement larger changes as you
progress. You can be successful!
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A 3-PART INTRODUCTION ON
CALORIES IN
ALCOHOL
by
Ralph Dozier
Follow Us:
Does drinking alcohol make you fat?
Discover how many calories are in the
alcoholic drink that you enjoy and get
tips on avoiding weight gain.
As we are entering the holiday
seasons, people are more
likely to consume more calories
due to annual parties,
the big meals at a get-together
and others. Did you know that alcoholic
drinks carry more calories? Just how
many? Well, this is the question to ask.
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It’s important to get enough sleep each night. Read this article and discover why missing out on sleep can
make you more prone to weight gain.
CLICK HERE TO LEARN MORE
1
CALORIES PER SERVING
Usually, a person will consume between
97 to 168 calories per drink, and
this will depend or differ from drink to
drink. Beers vary also and range between
103 to 153 calories per 12-ounce consumed.
The calorie count does also differ
when it comes to a light variety or not.
For example, red wine carries 125 calories
per 5-ounce. A white wine carries slightly fewer
calories of 121. A distillate spirit caries 97
to 165 calories per 1.5 ounces. However, this
number differs from gin, rum, vodka, tequila,
or whiskey. All this has been contributed by
the use of sugar in production. Cocktails carry
calorie count of between 112 to 168 Pina
Coladas carries the highest at 490 calories.
2
UNUSED CALORIES
ARE STORED AS FAT
Apart from the known problems of taking
alcohol, alcohol is known to make a person
sociable. What does this mean? Well,
it simply means that it makes people socialize
easily. And this is why it is often
consumed with appetizers as you wait for
food. This means that more calories are
consumed before the actual meal. Secondly,
alcohol makes a person less conscious
as they drink more. This simply
means that a person will begin to care less
how many calories they are consuming.
Before long, you would have consumed
a lot of calories than what your body
can actually handle; thereby, storing the
excess as fat.
February 2018 I
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3 EXERCISES
BURN CALORIES
It is important to note that
in order to keep your body
weight proportional to your
body, you will need to burn calories.
In other words, for you to lose
weight, you have to burn more than
3,50 calories per week. According to the
U.S. Department of Health and Human Service
recommend at least 5 hours of moderate
exercise per week to maintain your weight
and vigorous exercises per week to lose weight.
For example, let’s assume that you have consumed
a couple of glasses of wine. Then you will
need to burn them and by running at 5 mph for 30
minutes will be enough. You can also burn the same
amount of calories by simply walking at a brisk rate
for an hour. If you have to do all this by drinking a
glass of wine, what will happen if you eat a big meal?
Well after the holidays, the only solution you have is to
make weight loss your new year’s resolution. Prevention
is better than cure. To avoid all this, it is wise to
consume few calories through alcohol intake. Keep in
mind that there are other drinks you can make to keep
calorie count to a minimum and they still allow you to
be sociable.
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5 SIMPLE STEPS TO CREATE A BALANCED
DIET FOR CHILDREN
by
Marianne Williams
Follow Us:
It is important that your children develop a positive relationship with healthy
food. Here are some tips for creating balanced meals for your kids.
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One way to keep your muscles in shape is by doing strength training. Read this article and learn how
to bulk up with these 5 strength training tips.
CLICK HERE TO LEARN MORE
What and when children eat
matters. While the recommendation
is for adults to eat 3
meals a day with a snack in the
morning and afternoon, children
are also free to adhere to this routine
for eating, but with an additional evening
snack. What does a balanced diet for
a child look like? It needs to include foods
from the 5 major food groups in the recommended
percentages: sugar and fat at
7%, meat at 12%, diary at 15%, whole grain
at 33%, and vegetables & fruits at 33%.
Children that eat this way will get the
proper quantity of vitamins, fats, protein
(both dairy and meat), minerals, and carbohydrates.
Why are all these important
to the development of a child? The following
guide will try to explain exactly
how you can help your children achieve
a balanced diet.
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1
CARBOHYDRATES TO
PROVIDE ENERGY
Carbohydrates are important since they
provide energy. Since a child is constantly
moving, he/she burns up a lot of calories.
Since a third of their calories actually
come from carbohydrates (whole
grain), you will make sure that they
will have the energy that they require.
2
PROTEIN TO PROMOTE
MUSCLE BUILDING
Protein are the building blocks the body
uses for creating, sustaining, and repairing
muscles as well as building antibodies that
can protect them from various illnesses.
27% of the calories should come from high
protein foods i.e. meat, dairy, and eggs.
You should try focusing on lean protein
foods as well as leafy green vegetables later
in the evening.
3
MINERALS AND VITAMINS
Minerals and vitamins play an important
role in your child’s development.
For instance, calcium helps build strong
teeth and bones. Vitamins helps boost
the immune system and help in the development
of organs and cells. The body
needs Vitamin D to break down calcium
so that the body is better able to absorb
it. If Vitamin D is lacking the calcium simply
goes through the digestive system and
goes to waste.
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4
MONO & POLY
UNSATURATED FATS
The same holds true is a child eats good
unsaturated fats i.e. mono and poly unsaturated
fats. Some vitamins like A, K, E,
and D, are fat soluble. This means that in
the absence of the right amount of healthy
fats for dissolving and absorbing into the
body, they are also likely to go through the
digestive system unused and the child will
end up with a deficiency of these vitamins.
5
WATER TO PROVIDE HYDRATION
Water might not be an actual “food”,
but it is still an important ingredient in the
health of your child. The human body is estimated
to be made up of about 60 to 70
percent water. Water is also responsible for
transporting oxygen to cells, waste removal,
and protecting the organs and joints.
Blood is composed mostly of water and
the brain, lungs, and muscles all contain a
lot of water. The amount of water a child
needs will depend on the outdoor temperature
as well as the activity level. Generally
speaking, a child should have this
many 8-ounce servings daily at different
age groups: 4 to 8 require 5 servings of
water, children between 9 and 13 require
about 6 servings, while those age 14 and
above require not less than 8 servings.
When, what, and the amount you feed your
child when he/she is young plays a critical
role on his/her health as an adult. Ensure
that children get their 3 healthy meals and
snacks daily at just about the same time
every day and in the right proportions. If
you are in need of assistance identifying
foods that make up a healthy diet for your
child, see your child’s pediatrician for advice.
Follow this guide if you wish to plan a
healthy diet for your child.
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EXCELLENT
EXERCISES
7FOR TONING
FLABBY
ARMS AND BACK
by
Ralph Dozier
Follow Us:
Back fat and underarm flab are the
hardest to get rid of. Check out these
exercises that will help you get rid of
this excess fat in no time at all!
It is easy to assume that being
out of shape is a regional problem,
but the truth about “problem
areas” is that they are
affected by all other areas, especially
cardiovascular endurance. No matter
how in shape you are it is harder to tone
and shape some areas, because our modern
lives don’t require much heavy lifting.
February 2018 I
81

There’s more to weight gain than eating those snacks and being sedentary. Read on and find out the other
factors that contribute to those extra pounds.
CLICK HERE TO LEARN MORE
Furthermore, general aerobic don’t
so much to improve the strength
of the back and underarm, these
will have to be targeted specifically.
The way your body stores and releases
stored body fat is subject to your age
and genetic disposition. You can’t choose
where your boy will begin sheddings its
stored fats, but you can begin the process
to shed fats. You can enhance your
efforts in specific areas by working the local
muscles groups. This will tone and enhance
the visible appearance of your muscles
and decrease the “flabby” appearance.
Also, the increased action in the particular
area you are targeting generates greater
blood flow, which helps to cart away excess
fat supplies.
Exercises For Back And Underarm Fats
Following are a few select exercises that
can target the fatty pockets in the lower
back and under the arm. These are hard to
target muscles but you won’t need any gym
equipment or special devices for these exercises.
You will need and exercise pad or
yoga mat, to create a soft surface. Include
these in your regular exercise program and
you can see results in a matter of weeks.
After a couple months the difference can
be felt and seen with striking contrast.
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1
BIRD-DOG EXERCISE
This is a great exercise for toning the muscles of the back, abs and arms, you will also
improve your flexibility and balance. Position yourself on all fours with your palms shoulder
width apart. You must keep your abs engaged during this exercise for best results.
Raise your right arm and left leg simultaneously and hold them in line with your body for
about a second, before slowly and smoothly returning to the starting position. Keep your
hips and shoulders straight during the execution. Repeat with the left arm and right leg
for one complete rep, then do this 10 to 15 times.
2
PLANK DROP
This exercise applies special focus
on the lower back and abs. Assume the
plan position with your torso raised from
the floor on your forearms. Elbows below
the shoulders and feet on the floor, keep
your torso parallel with the floor from
the hips up, this is the starting position.
Rotate at the waist and touch the floor
with your hip, return to the starting position.
Repeat with the other hip for a completed
rep, and aim for as many reps as
you can.
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3
PRONE REVERSE FLY
This reverse fly can do wonders
for the back. Lie down on the floor with
your face down and arms extended like
an airplane, keep your palms down and
your legs straight. Lift both arms off the
floor from the shoulders and hold for
a second at the highest position. Slowly
return to the starting position. 3 sets
of 15 reps is a good number to aim for.
You can make this an significantly more intense
exercise if you feel that last version
was too easy. This version will accomplish
the same thing but from the standing position.
Stand straight with a 5 pound dumbbell
in each hand. Bend at the hips and slightly
from the knees with your spine neutral and
your shoulder blades squeezing together.
Bring the dumbbell weights in front of you
with your elbows slightly bent, this is the
starting position. Raise your arms outwards
to yoursides till your arms and slightly bent
elbows are parallel with the floor and your
chest. Without releasing your shoulder
blades return to the starting position. Don’t
drop your arms or swing them upwards,
work in steady controlled movements.
4
SNOW ANGELS
This exercise will require you to focus
on tightening the abs while keeping
the muscles of the neck and shoulders
relaxed. Never forget the slow and controlled
movements bring about the best
results. Lie down on the floor with your
arms spread like an airplane at shoulder
height palms down and legs straight.
Now lift your limbs and chest off the floor
and hold them this is the starting position.
Move your arms palms down across the
floor till they are straight over your head
while spreading your legs as far as they
can return to the start position and complete
3 sets of 10.
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5 SUPERMAN
While this is an excellent muscle
engaging exercise, those with bad backs
should probably consider something less
strenuous as this can be a tough one.
Lie face down on the floor with your legs
straight and your arms on either side of
your head at rest shoulder width from each
other. Raise your head,neck and chest, this
is how your start. Raise your right arm and
left leg upwards and hold them there for
a second, before returning to the starting
position and raising the opposite arm and
leg. From there raise your two arms and
finally, raise only your to legs. Repeat each
of these motions 10 - 15 times.
6
PRONE T-Y-I
The T-Y-I will be the letters you will
form with your body while engaging the
muscles of the back. Lie prone on the floor,
face down with your hands outstretched
palms down. This will be your “T” position
and should look like that. Lift your legs,
arms and chest from the floor at the same
time and hold them for 2 seconds and
slowly with a controlled movement return
to the “T” position. Repeat three times.
Next, from the “T” position, turn your
thumbs upward and slide them across the
floor till they are a bit further than shoulder
length. This is the “Y” position. Raise your
legs, arms and chest as before, hold for 2
seconds and repeat three times. Last is the
“I” position, Bring your arms down by your
sides and turn your palms upward. Repeat
the exercise the same way three times.
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7
BENT-OVER CIRCULAR ROW
This exercise can be done with or
without weights to specifically target the biceps,
back muscles and chest. Stand straight
and bend your knees slightly as you make
your torso parallel to the floor, allow your
buttocks to slide back for natural stability.
Move your hands toward the chest in a
clockwise fashion to the left and toward
the chest. Lower to the starting position
and repeat the motion in the opposite
direction. As you complete the motion
keep your back muscles engaged
fully. Repeat the motion 5-6 times in
each direction and complete three sets.
With a formidable exercise program like
this the fat pockets on the arms and lower
back hasn’t got a chance. Use this effective
routine for keeping your body in shape
and looking just right.
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A 13-PART GUIDE ON
CORRECTING RIB
FLARES AND
POSTURE
by
Marianne Williams
Follow Us:
Correcting flared rubs results in better posture and increased lung capacity.
Read on and discover which exercises can help you fix rib flares.
There’s more to good posture than just ‘standing up straight.’
Good posture is a reflection of how well various systems in the
body are positions based on limited functional patterns. These
patterns are determined, regulated, and created through
our daily deeds, and often reflect a person’s inability and
ability to rotate, breathe, or rest symmetrically. One of the common
problems or conditions caused by poor posture is flared ribs.
Your posture determines how well you can rest, move, breath, as
well as recover from various conditions. It’s a reflection of what
is already happening to, and in your body. Habits such as
slouching, exercising on unbalanced weights, and staying in
one position for too long all result to bad posture. The effects
of bad posture are asymmetrical muscle strength,
inadequate strength, and reduced flexibility.
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Wondering why you’re gaining weight despite eating healthy and exercising regularly? Here are 10
reasons why it’s happening and what you can do to fix it.
CLICK HERE TO LEARN MORE
1
RIB FLARES DEFINITION
A rib flare can also be termed as deformed
ribs, whereby the ribs stick outwards
rather than curving inwards on
the lower side of the rib cage. It is one
of the common side effects of poor posture.
Flared ribs are easy to spot, as
most people have a distinctive ‘raised’
chest posture when they breathe in.
Some people may have rib flares due to genetics.
The trait can only be inherited if someone
in the family had the condition. Individuals
born without congenital flared ribs are however
victims of poor posture. Under normal
circumstances, the rib bones are connected
to each other in a properly aligned way. Poor
posture can, however, cause some of the ribs
to ‘slip’ out of sync causing rib flares.
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RIB FLARE CAUSES
A number of factors can cause rib
flaring. Nevertheless, the most common
is the inability for one to engage the diaphragm
while breathing. When we breathe
in, the diaphragm causes the stomach
to stick outwards in the same rhythm as
the ribs. Some people will, however, notice
that only their chest moves when
they take a deep breath. This is an indicator
that the diaphragm isn’t engaged entirely,
and a common cause for rib flares.
Rib flaring doesn’t occur overnight but
takes time. Factors such as assuming one
sitting position for a long time, remaining
hunched for hours every day, weak
abdominal muscles, anterior pelvic tilt,
weak shoulder muscles, and pregnancy
are known to cause rib flaring. In most
cases, rib flaring can take at least one year
or more for the unpleasant side effects to
start showing.
3
SYMPTOMS OF A RIB FLARE
The initial symptoms of a rib flare
include the inability to inhale and exhale
comfortably and lower back pains.
Some individuals may start having difficulties
catching a breath during or after
a strenuous cardiovascular exercise.
Other symptoms may include rib pains,
loss of motion range, shoulder pains, and
upper back pains.
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4
HOW TO CORRECT FLARED RIBS
Rib flaring isn’t entirely a permanent
condition; it can be corrected when/if detected
early. Although some people will opt
for surgery, taking on recommended exercise
routines can help restore your ribs
naturally. This however requires time, perseverance,
and patience. Those with flared
ribs due to genetics can also benefit from
this approach as well. While some conditions
may be hard to correct, the exercises
outlined below should help eliminate, reduce,
or even prevent the same from getting
worse at the very least.
5
THORACIC MOBILIZATION
WITH BAND
You’ll need a large, strong resistance band
to handle these moves. The band should be
anchored on something strong enough to
handle your weight, preferably a door frame.
With the band looped onto the anchor,
loop the other end around your back at the
rib cage level, then squat with your feet hipwide
apart while facing the anchor. Be careful
to keep your core muscles flexed, shoulder
aligned over your pelvis, and the spine
straight. In sets lasting 30 seconds, make
alternating one-armed row movement
moving from the front to the back. Keep
the shoulder blades and back squeezed
when completing the motions. Readjust
the anchor to the top middle of the frame,
then raise your hands parallel to the floor.
Next, take hold of the band then lower
it down to the lower side of the rib case.
Kneel on one knee while raising your
arms high above your head, then back to
the original position. Increase resistance
of the band and then repeat the process.
Remember to keep the lower trapezoid
muscles, and lats squeezed while pulling
your elbows down.
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6
RIB AND SPINE MOBILIZATION USING FOAM ROLLERS
With a foam roller under your back (midway), bend your knees to ensure the feet
are flat on the ground. Put your hands behind your head, then bring the elbows close
together until they nearly touch. Arch your upper back as if trying to do a sit-up on the
foam roller, then flat back to the ground. Repeat this for at least 20 times.
7
THE SOTTS PRESS
This form of exercise is widely popular
with CrossFit athletes and Olympic
weightlifters. You will need a light bar, rod
or tube to do this. A PVC pile should do just
fine. With your feet hip-wide apart, grab the
bar on both ends as far as you can reach.
Make sure your arms are straight and the
bar just above your head. Lower your body
to the lowest possible squat (ensure your
feet/knees remain in position). Next, position
your chest up while ensuring the pelvis
is tucked just under your abdomen to ensure
all abdominal muscles are engaged.
This part is crucial, exhale forcefully to
ensure your lungs are empty (this helps
engage ab muscles). Now, try to lower
the PVC bar down to the shoulders until
it presses down your shoulder blades.
This should strain your chest muscles
even farther. Push the bar back up, then
repeat the process once more for at
least 20 minutes.
8
THORACIC SIDE BEND
A firm foam roller is needed for this
set. You should be able to find good ones
from a sports goods store or a local gym.
Once you have secured the roller, place
it on a flat surface on the floor, and then
roll onto it on all the ribs. Try to roll up
and down the roller up and down all the
way across the ribs until you land on a soft
spot. Do this while lying on the roller on
your side with one hand raised in the air.
Repeat this on the other side of the ribs.
Do a minimum of 20 reps per day.
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9
KNEELING CABLE PULLOVERS
A cable machine with a rope attachment
or straight bar is required
for this set. You may also need a mat
to keep your knees comfortable. With
the cable machine set, kneel a few inches
from the machine, then grab the bar
with two hands. Lean forward slightly towards
the machine while keeping your
neck and head in a neutral position.
With the arms straight, pull the bar/rope
down towards your knees. Be sure to keep
your back straight to prevent the ribs from
bulging outwards. If possible, try to lift
your weight off the ground 3 to 4 times in
sets of 10 reps. Repeat the process, only
with the machine set at standing height.
SUPINE PULLOVERS
Only a towel and maybe dumbbells
will be needed for this set. Lie on your back
with your feet at a 90-degree angle. Place
your arms just above your head - keep them
lying flat on the ground. Bring the arms up
to a parallel position with your feet, or perpendicular
to the floor. Hold a towel with
both hands to help keep them in position,
and try to pull both ends of the towel apart.
Put your arms back to the starting position
(above your head), then repeat the set 3
more times. It is after you are comfortable
holding the towel that you can bring about
dumbbells to the mix. This should help
engage chest and abdominal muscles for
increased strength.
BENCH T-SPINE EXTENSION MOBILIZATION
A straight bar and a workout bench will be needed for this exercise. With the
bench set, kneel at least 12 inches from the bench, then place your elbows on the bench
with arms perpendicular to the body. Ensure your hips and elbows form a 45-degree angle
with the bench. Hold the straight bar with your hands while keeping the elbows at a
90-degree angle.
Keep the spine as straight as possible to ensure the core muscles are actively engaged.
Attempt to sit back on your heels until your lats are appropriately stretched. Exhale
deeply and hold it for at least 5 seconds, then inhale. Go back to the starting position and
start over. Repeat the process up to 20 times.
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SWISS BALL ROLLOUT
You will need an appropriate exercise
ball for this set. Kneel with your fists
and arms on the ball. Keep your shoulders,
glutes, and core engaged, then roll the ball
forward slowly until your body is extended
as far as possible and arms straight. Try
to move as far as possible without falling
off the ball to engage all muscles involved.
Take care not to fall. Using your cores, roll
back to the starting position, then repeat
the process once more. Do 3 sets of these
every day with at least ten rolls every day.
DEADBUGS WITH MEDICINE BALL
A medicine ball and a floor mat are
needed for this set. Lie flat on the mat with
your knees at a 90-degree angle. Hold the
medicine ball above your body until the
arms are all stretched out. Lower the ball
slowly towards your head down to the floor,
then back up again. Do this while keeping
one leg flat out on the floor for support and
balance. This should help keep abdominal
muscles and core engaged the entire time.
Repeat the process one more time, with
the other leg flat on the floor. Do 3 complete
sets of this, with each set having
10 reps. Attempt to do more with
each set, or as per your body limits.
With the right equipment, determination,
and perseverance, these exercises should
help keep your ribs in shape as well as
restore normal posture. Attempt to do at
least one exercise each week for faster recovery
and results. As mentioned earlier,
you need to be patient and determined
to see positive results from this. Some of
these exercises are meant to improve your
lung capacity, hence recommended for all.
Remember to talk to a doctor or physician
if these don’t seem to work.
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5 IMPORTANT PRINCIPLES FOR
STRENGTH
TRAINING
Follow Us:
by
Ralph Dozier
One way to keep your muscles in shape is by doing
strength training. Read this article and learn how
to bulk up with these 5 strength training tips.
Exercises are important to maintain your ideal
weight as well as lose weight fast. In fact,
when you burn the same number of calories
you consume, you can maintain your weight
while burning more calories than you consume
will help lose excess weight. Regular exercises are
the key to both options.
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It is important that your children develop a positive relationship with healthy food. Here are some tips for
creating balanced meals for your kids.
CLICK HERE TO LEARN MORE
1
ALL WORKOUTS
ARE NOT THE SAME
The type of exercise you perform will help
you lose weight fast. In fact, the intensity
and duration of the workouts will make the
difference in the number of calories burned.
High-intensity workouts burn calories even
after you have completed the workouts. On
the other hand, age, genetics, and gender
will affect the number of calories you burn.
These things cannot be controlled by you.
Hence, you should focus on what you could
control - which is exercising.
2
AEROBIC WORKOUTS
CONCENTRATE ON STORED FAT
Aerobic workouts are usually performed
over a longer duration at a slower pace.
They burn stored fat more than calories.
Pilates, Zumba, and walking are some of
the popular aerobic workouts out there.
Even though these activities burn calories,
these calories don’t need to be replaced.
Hence, the rate of calorie burning will decrease
once you stop these activities.
3
STRENGTH TRAINING
WILL BURN GLUCOSE
Strength training is an aerobic activity
done at a faster pace for a shorter duration.
It helps burn glucose - the calories
that are stored deep within the muscles.
Some of the strength training exercises
include resistance training, medicine ball
throws, kettlebell swings, and weightlifting.
The advantage of strength training is
that you continue to burn calories even after
you have completed the workouts. Your
metabolism will gear up to replace the depleted
glucose in your muscles.
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4
STRENGTH TRAINING
HELPS BUILD MUSCLE
Strength training will help increase the size
of your muscles. It is quite different from
bodybuilding. Hence, ladies don’t need to
worry about it. The exercise will help tone,
firm, and slightly increase the size of your
muscles. In fact, the hormone structure
of women won’t allow them to develop
a lot of muscles like a bodybuilder does.
When you have a good muscle structure,
your metabolism will work at a higher rate. It
will work efficiently even when you are resting
and sleeping. When you have more muscle,
you have more glucose in the muscles.
Hence, your metabolism should work harder
to keep up with the glucose requirement.
5
REST IN BETWEEN STRENGTH TRAINING
The disadvantage of strength training is that your body won’t allow you to do the
exercises for six days a week at a stretch. Hence, you should perform cardio for four days
of the week and do strength training for two days. You should have at least a day or two
of rest between the two days of strength training. You should focus on 1 to 2 sets of 12-
15 repetitions for each set of your muscle groups such as quads, glutes, abs, and biceps.
Strength training will burn the most number of calories in your body. In fact, it will give
you a more defined look - which will make you feel good. When you feel good, you become
more confident, too.
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4 Imp ortant Signs Of
FIBER DEFICIENCY
by
Marianne Williams
Follow Us:
Fiber is an essential part of a healthy, balanced diet as it helps prevents various
diseases. Read on and learn how you can boost your daily fiber intake.
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Reverse plank is a great core body exercise that also engages other muscle groups. Find out how you
can do this routine properly to maximize its benefits.
CLICK HERE TO LEARN MORE
Fiber is essential for many important
body functions. Consuming
fibrous foods such
as fruits, veggies, beans, legumes,
nuts, whole grains,
and leafy greens will aid in the digestion
and elimination process of the body. The
American Journal of Epidemiology reveals
the results of a recent research that states
a person can boost his/her fiber intake by
a mere 10g a day to lower his/her risk of
dying from a wide variety of chronic illnesses
such as diabetes, heart disease, cancer,
and a host of other metabolic-related diseases.
A single artichoke has 10g of fiber.
Constipation is one of the major symptoms
of fiber deficiency. But there are
many other signs and symptoms of
your body needing more fiber. Here
are some of the most common signs of
fiber deficiency.
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1
BLOATING AND GAS
Even though gas and bloating can
result when you are eating less fiber, it
can also happen if you try to fulfill your
fiber requirements too quickly. Lack of
fiber can make you chronically bloated
since the food and digestive byproducts
will be sitting in the digestive tract. That
is why you need to boost your fiber intake
more gradually in order to reverse
the signs of fiber deficiency. In fact, you
should not exceed more than a few grams
of fiber per day to prevent an upset stomach,
gas, and bloating.
2
108
FEELING SLEEPY After You Eat
If you feel sleepy soon after a meal,
| February 2018
it indicates that your body lacks fiber.
In fact, fiber is important for the stability
of blood sugar in your body. When
your meal lacks fiber, you will experience
blood sugar spikes after eating - which
will usually follow by an inevitable blood
sugar crash. That is why you feel sleepy
and drowsy soon after having a meal deficient
in fiber.
3
IRREGULAR BOWEL MOVEMENTS
Lack of fiber can result in irregular
bowel movements over time. You
may experience hard, pebbly, and painful
stools at times. In fact, lack of fiber
will change the smell, shape, and color of
your stools.

4
YOU FEEL HUNGRY
SOON AFTER A MEAL
It is important that you consume the ideal
amount of fiber when you are planning
to maintain your weight or lose weight
fast. Fiber will help keep you fuller for
a longer time. That way you won’t be
reaching for a second helping or a snack
for some time. If you feel hungry two
hours after consuming the main meal, it
means your body is lacking fiber. In fact,
fiber will expand in your digestive tract
making you feel fuller for a longer time.
That is why foods such as leafy greens
will keep you satiated for much longer.
If you are experiencing any of these low fiber
signs, you should immediately see a qualified
healthcare provider. In fact, different
bodies will have different dietary requirements.
Your doctor knows your medical history
and is the best person to diagnose and
treat you. A healthy adult below the age of
50 years needs 38 grams of dietary a day. A
healthy woman will require only 35 grams of
fiber per day. Include whole grains, beans,
fruits, legumes, and vegetables in your
diet to maintain and improve your digestive
health, cholesterol levels, ideal weight,
healthy blood sugar levels, and healthy bowel
movements on a daily basis.
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10 COMMON REASONS FOR
FAST WEIGHT
GAIN MOST
PEOPLE MISS
by
Ralph Dozier
Follow Us:
Wondering why you’re gaining
weight despite eating healthy and
exercising regularly? Here are 10
reasons why it’s happening and what
you can do to fix it.
Most people tend to look for
an external factor when they
gain weight quickly. Perhaps
they are not able to exercise
because they are injured and
this could cause them to gain weight
quickly. In addition, they may be turning
to comfort food and this can cause fast
weight gain as well. At times, we just may
not be able to control the reason why we
are gaining weight. As a matter of fact,
there are medical problems and side effects
of medications that can lead to quick
weight gain. It doesn’t matter why it is
happening, however, the most important
factor is to recognize the problem, identify
it and then do something about it.
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Correcting flared rubs results in better posture and increased lung capacity. Read on and discover which
exercises can help you fix rib flares.
CLICK HERE TO LEARN MORE
Even if you are experiencing a medical condition
that results in excess weight, it needs
to be handled because the extra weight
could lead to more health problems. About
one out of every three Americans is overweight
and this number is rapidly increasing.
Without associating it with another
health problem, obesity and excess weight
put you at risk for many issues, including
arthritis, heart disease, type II diabetes,
high blood pressure, some types of cancer,
depression, kidney problems, sleep apnea,
stroke and high cholesterol. If you don’t
know why you are gaining weight, you may
find that this list helps to put it in perspective.
You should always contact your physician
if you have any concerns about your
weight gain.
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1
THYROID PROBLEMS
An underactive thyroid, something
referred to as hypothyroidism, is near the
top of the list for common reasons why
people gain weight rapidly, yet it is a problem
that is often overlooked for a very long
time. The thyroid excretes hormones that
control the metabolism. Unless thyroid
hormone is found in the blood in sufficient
amounts, the metabolism will get sluggish
and weight gain will result. A naturopath
should be consulted to determine how to
raise thyroid function and you may even
try yoga to help reduce stress and help the
thyroid.
2
EATING HIGH-CALORIE FOOD
One of the rules of dieting that is
well-known and indisputable is in regards
to calories and if you are consuming more
than your burning, you will experience
weight gain. Even if you are eating a clean
diet with all healthy food choices, portion
control is still something that needs to be
considered carefully. Never eat a healthy
food and think that it automatically has to
be low-calorie. The nutrition value should
always be checked, regardless of the type
of foods you are eating.
3 DEHYDRATION
Thirsting for hunger is a very common
problem in today’s society. According
to a study, drinking 2 cups of water prior
to eating a meal can result in a 30% drop
in weight in comparison to a control group.
In addition, dehydration causes the body
to retain water and this can lead to bloating.
If you are having a difficulty remaining
hydrated, these fruit infusions may help.
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4
HIGH LEVELS OF STRESS
You eat a healthy diet with plenty of
good food choices. You get plenty of sleep
and exercise regularly, perhaps even every
day. Still, you are gaining weight quickly.
When you have high levels of stress for an
extended amount of time, a hormone known
as cortisol is released in your body and it
causes insulin release and low blood sugar.
When your blood sugar level is low, you automatically
get hungry. The combination of
being stressed out and hungry makes you
reach for high sugar, high-fat comfort food
and this is something that is very difficult to
control. Not only is the food high in calories,
it can cause significant and fast weight gain.
Prior to reaching for that snack, try breathing
exercises or a cup of herbal tea to relax.
5
EATING TOO MUCH SALT
It is easy to understand how salt
can lead to weight loss; salt causes your
body to retain water but if you reduce your
sodium intake, then excess water will be
dropped by the body. Don’t avoid salt altogether,
just stop eating high sodium food
and adding salt to everything.
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6
BIRTH CONTROL PILLS
One of the more common prescription drugs associated with rapid weight gain is
birth control pills, yet it is something that many women tend to overlook. In most cases,
birth control contains hormones and they can trigger water retention and increased
appetite. There are a number of types of low hormonal birth control options and some
that contain no hormones, and they don’t tend to affect the weight. Your doctor should
be consulted to determine which birth-control you should be taking but you may want to
ask about non-hormone options.
8 DEPRESSION
You may experience depression in
different ways, but it is typically sedated
by eating food. It results in a cycle of
weight gain and depression that is difficult
to control and can lead to a lack of activity,
causing you to gain more weight. Depression
may also cause cortisol to released
into the body.
9
POST WORKOUT FOOD DECISIONS
Many people who work out hard feel
that they deserve a high-calorie snack but
it leads to diet failure. Exercise can certainly
help you lose weight and maintain
a healthy body but it is not the perfect
failsafe for eating poorly but this is an exercise
in futility. Food should be thought
more of as a fuel that helps your workouts
instead of using workouts to make up for
eating poorly. When you fuel your body
with food, it makes your workouts more
effective. Eating a smoothie after working
out or having a protein shake can re-energize
the body and supplement your weight
loss efforts.
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EATING ALL HEALTHY FOODS
Many people tend to overeat healthy foods because they feel they are lower
in calories. Eating out, for example, is where many people tend to eat too much
and when you are eating healthy at a restaurant, you may go overboard. Even many
of the salad dressing choices offered at a restaurant contain high levels of unhealthy
fat, calories, and sugar, yet you still feel like you are making good choices.
Restaurant food will often hide calories in the food, making them a much unhealthier
choice, especially when you eat them regularly. It is always important to read between
the lines and check over the fine print carefully when looking at a menu so you know how
many calories you are getting in the food you are eating. Portion control when eating at
home is essential.
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| February 2018

February 2018 I
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TUNE IN
FOR OUR
NEXT
ISSUE!
• GENIUS WAYS TO UPGRADE YOUR
AT-HOME WORKOUTS
• TRICKS TO ACHIEVE TONED LEGS
• THINGS YOU NEED TO KNOW ABOUT
THE SIRTFOOD DIET
• EASY WAYS TO GET FIT FOR LESS
• WORTHLESS FOODS TO CUT FROM
YOUR DIET
• HOW TO LOSE WEIGHT
IN YOUR FACE
• HABITS OF HEALTHY WOMEN
Follow Us:
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The November edition of
Smart Weight Loss
will be available this fall.
| February 2018