Total Health Wellness Group

Have you ever looked down at your belly and wondered what happened? How you could have let yourself go so much? You’re not the only one! It’s too easy in today’s overly processed world to overeat, lack time to exercise, and just generally lose control of your daily routine. But, I’m here to bring you the good news. Getting back in shape, burning the fat, and looking good are all within your reach, using these 3 simple tips.

Tip #1 – Breakfast is a Must.

Your car can’t run on empty and neither can your body. Breakfast is the most important meal of the day, not simply for energy, but for burning fat as well. As odd as it may sound, rolling out of bed and eating first is very beneficial to your health. The longer you wait to eat in the morning, the closer your body gets to diving into survival mode and shutting down your metabolism.

Tip #2 – Water isn’t just for bathing!

You don’t drink enough water. No one drinks enough water. Studies have shown that many Americans don’t even drink 1/3rd of the recommended daily intake of water. It’s astounding really when you consider that 70% of your body is made up of water, but it is the one thing people forget about. Coffee, Tea, Soda, or whatever else you drink, simply can’t satisfy your body and keep it running like water. Double your water intake and you would be surprised the result!

Tip #3 – Cardio is a must!

There may not be a lot of time in the day, but you can’t afford to spend it on your butt. Even if you can only find time to walk a mile, get out and go! One of the best ways to get the exercise in is to walk your dog, or a baby in a stroller. Not only is the family getting out for some time together, or the dog for some play time, but you are getting some much needed exercise. Walking is a great place to start, but if you can get up the courage, thirty minutes of running can make an amazing change for your body.

It can be tough to get the ball rolling, but once you get started, you might be surprised how much better it will make you feel. By using simple changes in your life, such as getting a solid breakfast, drinking more water, and walking 20 or 30 minutes a day, you will feel younger and look younger in no time. Just keep your nose to the grindstone and don’t give up, you’ll be there before you know it!

If you want to Flatten Your Belly, I can show you how. Check out my Flatten Belly Blog for more useful articles and information on weight loss and the original article.

It’s important to have the right amount of energy when beginning a fitness regime.

The 50- plus nutrients the body needs are the same for sedentary and active people. No single food or supplement can provide everything. A variety of foods are needed every day. But, just as there is more than one way to achieve a goal, there is more than one way to follow a nutritious diet.

Competitive athletes, sedentary individuals and people who exercise for health and fitness all need the same nutrients. However, because of the intensity of their sport or training program, some people have higher calorie and fluid requirements. Eating a variety of foods to meet increased calorie needs helps to ensure that the athlete’s diet contains appropriate amounts of carbohydrate, protein, vitamins and minerals. Make sure you take a good liquid vitamin or liquid multi-vitamins, GBG offers a vitamin and mineral product second to none.

Health and nutrition professionals recommend that 55-60% of the calories in your diet come from carbohydrates, no more than 30% from fat and the remaining 10-15% from protein.

The amount of calories you need depends on your age, body size, and fitness program. For example, a 250-pound weight lifter needs more calories than a 98-pound gymnast. Exercise or training may increase calorie needs by as much as 1,000 to 1,500 calories a day for themost active athletes while a desk jockey may just need a 150 extra calories when starting a fitness regime. The best way to determine if you’re getting too few or too many calories is to monitor your weight. Keeping within your ideal weight range means that you are getting the right amount of calories.

Most activities use a combination of fat and carbohydrate as energy sources. How hard and how long you work out, your level of fitness and your diet will affect the type of fuel your body uses. For short-term, high-intensity activities like sprinting, athletes rely mostly on carbohydrate for energy. During low-intensity exercises like walking, the body uses more fat for energy.

Carbohydrates are sugars and starches found in foods like breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar.

Carbohydrates are the preferred source of energy for your body. Regardless of origin, your body breaks down carbohydrates into glucose that your blood carries to cells to be used for energy. Carbohydrates provide 4 calories per gram,  while fat provides 9 calories per gram. Your body cannot differentiate between glucose that comes from starches or sugars. Glucose from either source provides energy for working muscles.

When you are doing an active fitness regime, your muscles need energy to perform. One source of energy for working muscles is glycogen which is made from carbohydrates and stored in your muscles.

Every time you work out, you use some of your glycogen. If you don’t consume enough carbohydrates, your glycogen stores become depleted, which can result in fatigue. Both sugars and starches are effective in replenishing glycogen stores.

As long as you are getting 1800 calories a day and have a balanced diet, you probably won’t need any specialized fitness supplements once you start a fitness regime.

If you follow a vegetarian diet or avoid an entire group of foods (for example, never drink milk), you may need a supplement to make up for the vitamins and minerals not being supplied by food. A multivitamin-mineral pill that supplies 100% of the Recommended Dietary Allowance (RDA) will provide the nutrients needed. A dieter who frequently cuts back on calories, especially below the 1,800 calorie level, is not only at risk for inadequate vitamin and mineral intake, but also may not be getting enough carbohydrate. Since vitamins and minerals do not provide energy, they cannot replace the energy provided by carbohydrates.

Many athletes, especially those on strength-training programs or who participate in power sports, are told that eating a ton of protein or taking protein supplements will help them gain muscle weight. People starting fitness regimes are often lured into buying protein powders or bars. However, the true secret to building muscle is training hard and consuming enough calories. While some extra protein is needed to build muscle, most American diets provide more than enough protein. Between 1.0 and 1.5 grams of protein per kilogram body weight per day is sufficient if your calorie intake is adequate and you’re eating a variety of foods. For a 150-pound athlete, that represents 68-102 grams of protein a day.

Calcium is needed for- strong bones and proper muscle function. Dairy foods are the best source of calcium.

However, studies show that many women who are trying to lose weight cut back on dairy products. Women who don’t get enough calcium may be at risk for stressfractures and, when they’re older, osteoporosis. Young women between the ages of 11 and 24 need about 1,200 milligrams of calcium a day. After age 25, the recommended intake is 800 milligrams. Low-fat dairy products are a rich source of calcium and also are low in fat and calories.

Strength training takes energy and that energy comes from your intake of healthy calories, which of course come from the healthy food you eat.

By following the above tips, you will be able to maintain your strength training at it’s most effective level.

There will always be cases when one starts a weight loss regimen and loses the will to finish it.  All your efforts, your pains, and time that you invested in when you first started your weight loss program will all be in vain once you give in to your weaker side of negative discouraging thoughts. 

If you have undergone this experience, you are not alone.  But it does not mean that you are on your way to being a failure.  Even if you have stopped many times, there is always hope, determination and motivation that will carry you to the very end, with time.

What should be the best weight loss motivation that you should have that will keep you going and moving until you get what you really aim for? If you find the best motivation, then that will make it easier for you to stick to your exercise regimen and eventually get the results that you have been longing for. 

But having the right motivation is not one easy walk in the park. You will constantly meet problems that you have to hurdle. Here are some tips that can help you stay motivated:

1.  Regular exercise will not be that monotonous if you listen to music, making you move to the groove.  Studies have found that obese women tend to stick to their fitness programs when they listen to the hottest dance music.  Music are often said to lift your spirits and they are great motivators to help you journey on.
2. Don’t shun the mirror.  Therapy regimens using mirror exposure that involves staring at your body in the mirror can improve how you look at your body, and help you stay committed to eating healthy and exercising.
3. Lay down achievable and reasonable goals.  To be properly motivated, set goals which you know you can achieve.  Make a list of what your goals and include how you can achieve them. Set milestones so that you will know if you have moved forward towards your goal.  Reward yourself for each milestone that you will reach.  Put your goals in areas where you frequent. Being constantly reminded by these posts will add more motivation for you and help you keep on the right track.
4. Rally support from people who mean most to you.  You don’t have to enroll in a support group or get counseling. Your family and friends can be great sources of support and encouragement.

Latest Weight Loss

Being a victim of anxiety and panic attacks you are without doubt very familiar with the terrible feeling of being in isolation as no one else understands you. Together with feeling misunderstood you might well feel humiliated to say to other people that you have problems with panic and anxiety. But the problem is more common than you might know and you needn’t feel in isolation. With about 5% of men and women suffering from some kind of anxiety disorder you can find plenty of help available if you discover where to look.

Panic disorder can strike some individuals in just certain types of circumstance like when they may have to do a presentation and communicate in front of a large group of individuals. They are often completely panic free most of the time and continue their life without further anxiety. But for many people their panic could be so severe they are not able to even get out of their homes.

If panic attacks continue to persist for a long enough timeframe health professionals will frequently diagnose the individual as suffering from anxiety disorder. Health professionals will frequently give their anxiety patients prescription medication to suppress their symptoms. The only real long term remedy for anxiety and panic is to address the main reason behind the condition rather than to try and conceal the signs and symptoms with medications. There are many highly powerful selfhelp methods available.  These stop panic attacks self help courses are really worth looking into because they deal with the root cause of the condition.

The are a number of products you can take for panic attacks help.  Herbal anxiety treatments and flower essences are natural solutions that can provide short-term comfort against the symptoms of panic and anxiety. There exists a Bach Flower Essence that you may purchase in any local health store called Rescue Remedy that will assist to sooth your anxiety and regain calm when you begin to feel anxious. You can take this along with you so that you always have it available in the event you need some extra support.

Panic attacks all have familiar symptoms which are instantly identifiable by anybody who has experienced a panic attack before. These signs and symptoms may include being short of breath, tingling, fear of losing control, quicker heart rate and a feeling of being shut off from what’s going on. This disconnected feeling may make it seem the surroundings are not real. You could possibly sense that you might be somewhere else and that you are have become the observer of your life rather then experiencing it. This really is a quite scary experience.

Panic attacks have many alarming and distressing feelings and symptoms. These symptoms whilst unpleasant are not able to cause you harm. They are not life threatening. If you fear you are going to die you will need to tell yourself that no person has ever died from a panic attack. Panic attack symptoms are generated by your body’s flight or fight reaction being activated to circumstances that aren’t harmful. This is something that can be prevented once you’ve learnt the way to deal with it. Being in charge of your panic and anxiety levels ensures that you will not have to experience another panic attack ever again. It’s the perfect time for you to grab control of your life away from the anxiety and begin to enjoy yourself without living in fear.

Most people often look for the best healthy ways to lose weight after experiencing some health problems associated with being overweight such as Diabetes and Hypertension.  Obesity is linked to increase risks to health problems as well as a major factor in losing one’s self esteem.  People often feel embarrassed when they feel they are bigger than most people that she meets every day. Some have even stopped looking in the mirror to stop adding more insult to injury. 

It is indeed important for you to be keen on losing weight or else there will be more dire consequences if you continue with your bad habits.  You have to come out of your shell and face your problems head on.  You need to lose weight fast but in a healthy manner, and the only way to go is to follow these tips:

1.  Look for a good exercise program which you feel comfortable doing. Your journey to losing weight should not be a slave camp.  You should be doing it because you like it and you are happy doing it. 
2. Pick an exercise program which can easily fit in your daily schedule of activities and which can suit your preferences. Keep in mind that for a fitness regimen to be effective, you have to engage in it regularly day in and day out. 
3. Keep focused on your goals.  Celebrate each small victory and every small milestone. You will feel motivated and continue to push on if you see the changes slowly taking place.
4. Don’t go for fad diets.  Rampant advertising of these fad diets are often irresistible but these are not healthy options for you to undergo.  Perhaps you might have tried one fad diet and you started to lose weight fast, but once you stop it, you will surely gain the pounds that you have lost and much, much more.
5. Eat healthy.  Make nutritious dishes from green and leafy vegetables, fish, and complex carbohydrates such as sweet potato.  Losing weight does not mean that you should give up the foods that you really love. That is a distorted perception of what losing weight really means. If you have this perception, then that will lead you to cheat or binge later on.  Eating healthy should not prevent you from eating your favorite foods but you should do it in moderation for anything taken in excess is always bad for your body.

Acai berry and Maqui berry are the two latest ‘headline’Superfoods that haveemerged out ofSouthern America inover the last few years. Acai berrieshave been something of a sensation, inall senses of the word, with amassive number ofdietary supplements nowclaiming to tap into thebenefits of the berry. But the Maqui berry has made quite a splash itselfin recent times – and recenttesting strongly suggests health benefits thatcan more than hold their ownagainst theAcai.

So the question to ask is – which is better?

Acai Berry vs Maqui Berry

It is very important that youmake sure that yourbrain is switched on whencomparingthetwo berries.Either are able to makeimportanthealth claims,many of which have beenverified byscientific research. But there has beennoresearch studies of side by side results so weonly canextrapolate comparisons.

Because of this lack of scientific comparison it isimportant that we only deal infacts –facts that have beenresearched andauthenticated by thelarger scientific community. It is these results(notthe unsubstantiated claims) that we shall be comparing.

ORAC Score

The Acai berry and the Maqui berry both can boasthigh contents of antioxidants. The most common way tomeasure the antioxidant level of foods is by using the ORAC (Oxygen Radical Absorbance Capacity) score. In this instance the higher the ORAC count the more antioxidant a food has.

The ORAC table

1. Maqui Berry 820
2. Acai 160-300
3. Blueberry 61
4. Raspberry 21
5. Grapes 14

This points out that thelevels of antioxidant inMaquioutdo thosefound in the Acai berry. This isof importancewhen it comes to health benefits.

This isascontaining ahighamount of antioxidants is one of themost basic factors composing a ’superfood’. Most of theclaims thatthese two berriespromise as toincreasing health levelscome from thelevels of antioxidants that they are both able toparade. Antioxidants are cardinal to ourhealth inseveral important ways.

• They help battle against cancer.
• They have an anti-ageing capacity.
• Theybuild-up the immune system.
• Increases our energy levels.

andfar morebesides. As the Maqui Berry hasabout 3 to 4 times thelevels of antioxidants of the Acai it means that itcanclaimmuch more stronger benefits with regards it’s position as ahealth supplement.

Maqui and Acai Nutritional Benefits

There areextremely highamounts of vitamins and nutrients inboth the Acai and the Maqui berries. However thereis not anyeasyumbrella scoringsystem tocount such factors (unfortunately) as there is with the antioxidants.

What has becomenoted is that the farlargeramount of nutrients and vitamins in the Acai than in the Maquipoints to it is more ‘powerful’ inthis aspects of being a health product.

This means that

• The Acai gives more direct energy (though indirect energy from antioxidants also happens)
• Poor diets, or restricted diets, are boosted significantly by the Acai
• Growing your body (such as building muscle) is easier with the enhanced nutritional properties of the Acai.

One unique aspect of the Acai is that is contains Omega 3.  Omega 3 is vital for our health but is only found in fish and nuts – and the Acai berry.

Which Berry is Best?

With that indepth look which of the two berries is the best when it comes to our health?

The answer is very subjective as it is entirely based around what you want your health supplement to be doing.  The Maqui berry could be said to be more powerful if you are able to get all your vitamins and nutrients from other sources as the health boost from the far higher antioxidant levels is significant.

However if you want a health supplement that is able to deliver everything, antioxidant benefits and nutritional/vitamin boosts then you are best of looking at the Acai berry.

So what it eventually comes down to is your own preferences and lifestyle.  Both berries work as a health supplement, but can give you different results.