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Tag Archives: Dieting Tips

What is the best time to exercise?

The Best Time to ExerciseBy Leanna Skarnulis

Some people swear by a 6 a.m. jog to get their hearts racing and get them psyched up for the day. Others wouldn’t dream of breaking a sweat before noon, preferring a walk around the neighborhood after dinner. But is any one time of day the best time to exercise?

The truth is that there’s no reliable evidence to suggest that calories are burned more efficiently at certain times of day. But the time of day can influence how you feel when exercising.

The most important thing, experts say, is to choose a time of day you can stick with, so that exercise becomes a habit.

Your Body Clock

Your body’s circadian rhythm determines whether you’re a night owl or an early bird, and there’s not much you can do to alter it.

Circadian rhythm is governed by the 24-hour pattern of the earth’s rotation. These rhythms influence body functions such as blood pressure, body temperature, hormone levels, and heart rate, all of which play a role in your body’s readiness for exercise.

Using your body clock as a guide to when to go for a walk or hit the gym might seem like a good idea. But, of course, there are other important considerations, such as family and work schedules, or a friend’s availability to walk with you.

The Perks of Morning Exercise

If you have trouble with consistency, morning may be your best time to exercise, experts say.
“Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better,” says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego.

The best time to exercise

“The thinking is that they get their exercise in before other time pressures interfere,” Bryant says. “I usually exercise at 6 a.m., because no matter how well-intentioned I am, if I don’t exercise in the morning, other things will squeeze it out.”

He recommends that if you exercise in the morning, when body temperature is lower, you should allow more time to warm up than you would later in the day.

When Insomnia Interferes

Unfortunately, hitting the snooze button repeatedly isn’t exercise. But, if you’ve suffered insomnia the night before, it can seem a lot more appealing than jumping out of bed and hitting the treadmill.

Good, regular bedtime habits can help you beat insomnia. They include winding down before bedtime.
“Your body needs to get ready for sleep,” says Sally A. White, PhD, dean and professor in the College of Education at Lehigh University in Bethlehem, Pa.”You want your heart rate and body temperature in a rest zone. It starts the body getting into a habit of sleep.”

Exercising or eating too late sabotages your body’s urge to sleep.
“Both exercise and eating raise your heart rate and temperature,” White tells WebMD. “That’s not conducive to sleeping.”

When Later Is Better

White, who studies achievement motivation in exercise and other areas, says that in spite of good intentions to get up early and get her exercise over with, she is more likely to exercise after work.
“It’s easier to get my body into a rhythm because I’m not fighting my body the way I do in the morning,” she says.

For some people, lunchtime is the best time to exercise, especially if co-workers keep you company. Just be sure to eat after you work out, not before.

“Don’t exercise immediately following a meal,” says Bryant, who lectures internationally on exercise, fitness and nutrition. “The blood that needs to go to your muscles is going to your digestive tract. Give yourself 90 minutes after a heavy meal.”

Finding Your Own Best Time to Exercise

You don’t have to be an expert on circadian rhythms to determine the best time to exercise. Steven Aldana, PhD, advises trying different times of the day.

Work out in the morning for a few weeks, then try noon, then early evening. Which do you enjoy most and which makes you feel best afterward? Also, consider the type of exercise, and other daily commitments.
“Most of all, find a time that helps you make your exercise a regular, consistent part of your life,” says Aldana, a professor of lifestyle medicine in the department of exercise sciences at Brigham Young University in Provo, Utah. “This is more important than the time of day.”

Establishing the Exercise Habit

One day, you’ll reach a point where daily exercise comes as naturally as breathing. At that point, you may want variety.

“In an effort to stay regularly active, some people change the type of exercise they do and the time of day they do it,” says Aldana, author of The Stop & Go Fast Food Nutrition Guide.  “Keeping it fresh makes it more enjoyable and more likely to be continued.”

But if you’re still at the point where exercise is hit or miss, scheduling it for the same time each day will help you make it a habit. Whether you choose morning, lunchtime, or after work to exercise, make it part of your routine.

“People who are just starting out and who exercise randomly are more likely to drop out,” White says.
She adds that starting out can be as simple as changing the route you come home from work so that you drive by a gym.  “Get into the habit of going that way, and keep a bag of exercise gear in your car or at work,” she says.

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Dr Akilah El  is a certified personal fitness trainer, nutritionist  and also holds a PhD degree in Naturopathic Medicine. She has been helping people all lover the world successfully achieve their weight loss and fitness goals for over 10 years. To learn more about how you can benefit from her easy to use weight loss and fitness programs go to:http://www.celestialhealing.net/weightlossintro.htm

The Top Six Calorie Burning Workouts for Women

Kick Boxing to Burn CaloriesWhile there is no secret formula for losing weight (It all comes down to simple math: You must burn more calories than you consume), there are smarter, faster ways to achieve your goals. The following  six workouts are proven to be the most heart-pumping, sweat-producing, and consequently most efficient calorie-burning and weight-loss-inducing exercises out there. Do one, or a combination of many, regularly, and watch the weight fall off.

1.    Kickboxing: 800 calories per hour
Kickboxing offers a great full-body workout because it requires you to use every major muscle group and includes interval training. Your heart rate will soar and stabilize several times throughout the class, which is optimal for weight loss. 24 Hour Fitness clubs report that attendees of their Turbo Kick classes can burn up to 800 calories in one hour-long class.

2.    Biking: 700 calories per hour
You can burn up to 700 calories at your average cycling class or take to the road on your own to enjoy fresh air to boot! Just make sure you keep a pace of about 14 to 16 miles per hour to reach the 700-calorie goal.

3.    Zumba: 500 or more calories per hour
Who knew an hour of dancing could produce such results?! Because thisDr Akilah Calorie Burning Tips Latin-inspired dance workout uses the principles of interval training and resistance exercise, the workout will boost your metabolism considerably, according to FitnessZumba.com.  However, like any fitness regimen, the number of calories burned varies from person to person depending on weight, sex, current fitness level, and how a hard a person works out. Still the massive weight loss and toning benefits of hip-swishing and shimmying make this dance workout one of the most popular today.

4.    Jumping Rope: 780 calories per hour
Only got ten minutes? You can still squeeze in cardio with this highly effective activity, which can have you burning 130 calories every ten minutes (or 780 calories per hour). According to MedicineNet.com, you’d have to run an eight-minute mile to burn as many calories as jumping rope for the same amount of time, making it a good choice for someone who is starting a fitness regime and may not have the endurance to maintain a fast running speed for an extended period of time. If you have limited space and time, jumping rope is the most efficient way to see results. In addition, the high-impact nature of this workout means you’ll add bone mass, increasing your bone health, according to 24 Hour Fitness Club’s Website and BoneHealth.com, while you lose fat.

 
 5.    Aerobic Step Classes: 600 calories per hour
Aerobic step classes are high-intensity and high-impact, meaning you’ll Running To Burn Caloriesburn fat and calories. The number of calories burned depends on how high the step is, but using just a six-inch platform can allow you to burn up to 600 calories in one hour-long class.

6. Running: 650 calories per hour
According to WebMD’s calorie calculator, a 145-pound person who maintains a 10-minute mile for one hour can burn up to 650 calories. However, running consistently for an hour can be challenging if it isn’t a part of your current exercise regimen. You can work up to this goal and increase your cardiovascular fitness by adding walking intervals throughout your workout. For instance, run for three minutes and then walk briskly for one minute. This practice will increase your endurance, lower your heart-rate recovery time, and burn fat.

Need help creating a workout plan for your specific weight goals and health needs? Consult with DrAkilah El and get your new Calorie Burning Workout Regimen TODAY!!! http://www.celestialhealing.net/weightlossintro.htm

5 simple mistakes that ruin diets

Weight Loss Frustration

by The_Stir

Think you’re fit? Are you the master of your diet destiny? Confident that you make mostly smart decisions about food?

A new poll from Consumer Reports says that close to 90 percent of Americans claim to eat a healthy diet, but most of us may be giving ourselves more credit than we deserve.

Of those surveyed, only 15 percent actually counted calories and only 58 percent ate the recommended five or more servings of fruits and vegetables a day. Roughly 30 percent who say they “carefully limit sugar” actually slurp up a sugar-sweetened drink most days. And 10 percent who say they “strictly limit their fat” had bacon or another fatty meat for breakfast.

This is sad and pathetic news, people. It’s this very same delusional way of thinking that has our country pushing higher and higher obesity rates every year. Just as with alcoholism, drug addiction or any other chronic issue, admitting you have a problem is the first step to solving it! 

Here, five ways we’re tricking, gaming and cheating ourselves into believing we’re healthier than we really are …  

1. We tweak the numbers to suit our goal Even if a 3 ounce portion of chicken or 2 ounces of pasta is one serving, we figure just a little bit more won’t hurt. After all, another smidge here or there won’t really count, right? And calories consumed in the middle of the night don’t count either. Rrrright. This little game we play with ourselves is an extension of keeping track of what you’re eating “in your head.” Clearly, there is a method to the madness of tracking your calories in a food journal.

2. We cut carbs, but make up for it by eating more … bacon! If I could have a penny for every time this year I’ve already heard people say, “I’m giving up carbs!” It may have worked for Drew Carey, I guess, but giving something up does not make us any healthier. It just makes us feel deprived. Plus, we’ll often convince ourselves that we “deserve” a new evil when we’ve given up the original bad guy. If you’re not going to allow yourself that cookie, but you “make up for it” with say, CHEESE—sorry, you’re not doing yourself any favors. 

3. We drink “diet” sodas, eat “diet” pudding, “low-fat” granola bars, etc. None of these are real food. In fact, they’re Franken-food made with black box warning ingredients like the neurotoxin in diet soda phenylalanine or processed soy that may upset your body’s delicate hormonal balance. Anyone serious about losing weight should steer clear of a product labeled “DIET.” Just look at the first three letters of that word — says it all, I’m tellin’ you!

4. We pick “easy-to-go,” “natural” snacks over an apple. I know—fruit is just such a pain in the ass, right? We have to buy it at $2.49 a pound (well, if we want the organic ones that are supposedly free of nasty pesticides) and then eat it before it rots at the bottom of our fridges. And it’s so boring! Instead, we’ll just get some pre-packaged dried fruit snacks or applesauces or something. It’s gotta be the same, cuz it says “all natural,” right?… WRONG. Just. No. Stop. Please. 

5. Figuring we know it all, we remain blissfully ignorant. “I’ll just eat a little less and take the stairs instead of the elevator.” “The real evils are sugar and fat, like in doughnuts and pizza, but whole wheat bagels and pretzels are better choices.” Myths and fairy tales. Obviously, we’re not as informed as we like to think we are. (After all, watching a whole season of The Biggest Loser doesn’t make any of us a certified nutritionist or personal trainer.) The good news is you can always tap the knowledge of someone who is one of those things … via books, the all-mighty Internet, Twitter, whatever. It seems most of us could all stand to continually educate ourselves on better ways to keep our health on track.

Confession time — are you really as healthy as you think you are?

Eating Habits that Prevent Weight Loss

  Bad Eating Habits for Kids

All of us grew up with bad eating habits!!!  Without doubt, these habits contribute to some of our problems in keeping weight off and, in fact, contribute to adding weight!!   A weight loss program or diet has to counteract these ingrained habits!!  Not all of us have them, but I for one do!!   These are age old habits passed on by our parents and on the surface seem like something we should do!! 

 
We start as a kid as our parents pushed us to eat everything on our plate, probably contributed to the fact that a lot of us are very fast eaters and don’t chew our food properly and generally, a meal is an event that should be done with as soon as possible as we all have things to do but it’s so important that we eat together!!  I do believe that!!      
 
 Eating too Fast - Celestial Healing WellnessOne of the first things to do is actively slow down your pace!!   There is a well known fact that your brain needs a certain amount of time to send the message that you’ve had enough!!   Very true but if you eat fast you go past that point and over eat!!   A few tips!  Stop between fork fulls and look around!!  Think of something to say!!  Take a breath and observe your surroundings!!  Set a new pace!!  Count the number of times you chew your food which will slow you down!! 
Don’t be distracted when you eat!!  Concentrate on the eating!!   If you’re distracted you eat more!! All there is to it so don’t multi-task while you eat!!   Always, give yourself a portion so that it doesn’t matter how much you’re distracted!!  You’re only going to eat that amount!!  Don’t get more!!
 
Try to avoid eating when you’re bored or stressed!!  Both these states contribute to us eating a greater volume of food!!   They increase your craving for good reason caused by chemical adjustments in your body!!   Come up with ways to distract yourself during these times!!  Drink water or chew diet gum!!  Something that will deceive you into thinking your feeding yourself!!  Play mind games to overcome the cravings!!
 
Don’t finish everything on your plate!!  We’ve all had to do this but it’s difficult not to do especially if the food’s delicious!!  This is what we were taught to do by our parents so it’s a habit that’s tough to break!!   We have a tendency to eat everything even when it’s bad food!!  Habits!! They die hard!!    One way is to reduce your portion size and then you can eat everything on your plate!!  Another is to force yourself to leave food on your plate!!  I know this goes against everything you have been taught but try it!!  Not so easy!!
 
Don’t necessarily plan your meal around the meat serving!!  This has been the way for so long!!  Plan your meal around the vegetables or salad and think of the meat as an extra!!  This will tend to reduce the quantity of meat that’s served and in the long run will be very beneficial!!  When you think of other components of the meal as the main course you give them more respect!!  BBQ vegetable, special sauces on your vegetables (healthy sauces), you get the drill!!
 
Break some of these habits and you’ll be surprised how the pounds will come off!!  Combine this with an exercise program that you can repeat and you’re on your way to being a lighter version of you!!   Diet programs work but this will help if you’re looking for a moderated tuneup!!
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For more information on Weight Loss and How to Obtain Your Weight Goal got our Weight Management Page – http://www.celestialhealing.net/weightmanagpage.htm