Body Building Tips, How To Get Rid Of Man Boobs

By Ricardo d Argence

Man boobs it's something that you don't have to got trough. It's a very embarrassing situation for men. It causes a lot of discomfort, on a psychological level, and can result in stigmatization. It can get so bad that you have to wear a specialized vest to compress the breast tissue down are sometimes worn under clothing and you never want to take off your shirt.

For anyone who has man boobs, emotions such as humiliation, low self-esteem and embarrassment over physical appearance are common. Any social situation can often be a cause for great anxiety. If you want to get rid of them, what you need is to cut back on the junk, and fill up on the intensity. Turbulence Training is the fastest fat loss workout you can do at home. You will not need a gym membership or any fancy equipment.

I really understand how this condition can affect your sense of self and your social life. Most women don't find Man Boobs attractive and men who have man boobs see their sex life plummet. That's the reason why i developed a fat burning program that focuses on building muscle and blasting fat with all sorts of push-ups, chest exercises, and intervals.

You can gain muscle and lose fat with short workouts. You don't need to be training 6 days per week or spending hundreds of dollars each month on fancy (but worthless) supplements. Soon you'll be the guy who is first to take his shirt off at the beach. No more hiding under sweats in the middle of July, or avoiding the water because you don't want anyone to see your man boobs.

This is the best way to once and for all forget you ever had man boobs. This program will solve your problem with a permanent lifestyle change, thanks to the 3 short workouts per week of Turbulence Training. It will give you muscle definition, great breasts and ripped abs.

So, don't let this condition affect your sense of self and your social life. Forget about that slow cardio programs. You'll have a new chest in just weeks if you follow my program and combine it with a good nutrition program. I guarantee that! Don't waste any more second. The fastest way, the safest way, and the only way to get rid of man boobs is with strength training and interval training. Combine that with Dr. Chris Mohr's sensible nutrition guidelines, and you'll have a new body, and a new chest in just weeks. - 17274

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The Reality In Relation To The Acai Berry And Fat Loss

By Chad Murray

Many persons who are overweight may be drawn to the many diet programs that make big promises. Anyone who has researched food and drink plans and weight loss programs lately has no doubt heard about the wonderful acai berry diet plan. Many of the claims are that you can just devour this luscious little berry, which just happens to taste like a blueberry dipped in dark chocolate and then of course, the weight will fall off your body. Reading some of the ads you may be tempted to consider that the acai berry is a mysterious resolution to all of your fat loss woes.

Well what is that bona fide reality? The acai berry from the Brazilian rainforest will not be able to help you drop weight anymore than a blueberry from the state of Maine. It is not a magical bullet. It is not a supernatural potion that immediately melts the pounds off.

But the acai berry can be an help to weight loss and a advantage for our bodies in the deterrence of diseases, the decelerate of the aging process and the lessening of inflammation in our bodies, the reason why is not because this tiny berry is a supernatural fruit but rather because this berry is one of the healthiest foods ever found in nature.

The Oxygen Radical Absorbance Capacity or the ORAC score is the way that antioxidant power is measured in foods. The acai berry has one of the utmost ORAC scores ever found in a food. It essentially has more than ten times the sum of antioxidants as red grapes and even two times as much as blueberries, which are another powerful fruit.

The acai berry is additionally high in the essential fatty acids Omega 3, Omega 6 and Omega 9. Up to 50% of the edible pulp is comprised of these fatty acids and monounsaturated oleic acid, which is the identical good for your health fat that is found in olive oil.

The acai berry is also atypical in the fact that it comprises 19 amino acids, which are the building blocks of protein. They also hold the vitamins, A, B1, B2, B3, C and E along with the minerals potassium, magnesium, copper, calcium and zinc.

It has only been in recent times that the acai berry has been offered outside of Brazil. This is because the acai berry is exceptionally perishable and it must be processed or consumed within 24 hours of removal from the tree in order to preserve the nutritional integrity of the fruit. There are distinctive processing solutions but the most efficient way to process the acai berry is with a freeze-drying method.

No, the acai berry is not a mysterious fruit that will help you to drop fat but it is an exceedingly wholesome food that can assist your body in achieving optimum fitness and wellness and when you do that you body responds in a affirmative way to eating habits and working out and then the fat can come off more easily.

The truth of the matter is that you may have to work at having a vigorous body for the rest of your life. Few individuals with fat difficulties resolve them once and for all and never have to think about it again, but if you stick to some essential nutritional and training rules the greater part of the time, you will lose fat and you will be sure to keep it off. - 17274

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Health Care Costs Are Going Up

By Dr. Jason Fowler

Health insurance costs are out of control. We are all painfully aware of this inflationary spiral. Monthly premiums are through the roof. Co-payments keep going up and up. Out-of-pocket expenses are so high we often wonder what we're saving by purchasing health insurance at all.

Every family has been hit hard by these financial burdens. If you are self-employed, your health insurance premiums for adequate individual coverage are close to $1000 per month. These bills are too high for many small business owners, so they opt for catastrophic coverage. These policies still cost $4000 to $5000 per year. If you encounter medical problems, you have to pay up to $5000 or more in out-of-pocket expenses.

What solutions, if any, are available to U.S. citizens? The Federal government may or may not address our crumbling health care system in the next presidential administration. Individuals and families need to take steps on their own to ensure better health. Improved health and well-being always translate into reduced health care costs.1,2

A health-affirming lifestyle choice make a real difference in both short-term and long-term well-being. Old habits may need to be broken. New habits may need to be nurtured. The outcomes will be better health and increased savings by reducing health care expenditures

Nutrition and fitness are often the primary categories needing improvement. Obesity, high blood pressure and heart disease, and diabetes are a few of the main culprits raising our national health insurance costs. Each of these can be positively impacted by achieving a better diet and engaging in regular exercise.

Stopping smoking. Reducing alcohol consumption. Replacing soda with water. Cutting-down on snacks. Cutting-down on processed carbohydrates - white bread and white rice. Reducing portion size. Taking all these action steps, progressively and over time, will improve your overall state of health.

Be in it for the long haul. Change doesn't happen overnight - it is a process. We're talking about a lifetime of good health supported by good habits.

Chiropractic health care is a very important part of the process of restoring well-being and reducing health care costs. Regular chiropractic visits help a person stay active and are a key component in returning to fitness. Chiropractic treatment helps to improve flexibility, balance, and stability, increasing your ability to exercise and making it more fun.

You can use your chiropractor as a resource as you work on improving your health. Your chiropractor will have many valuable recommendations regarding healthful nutrition and healthful exercise, and will be glad to offer guidance and support in your journey to good health.

1Fronstin P: Health promotion and disease prevention: a look at demand management programs. EBRI Issue Brief 177:1-14, 1996 2Parks KM, Steelman LA: Organizational wellness programs: a meta-analysis. J Occup Health Psychol 13(1):58-68, 2008 3Pearce PZ: Exercise is medicine. Curr Sports Med Rep 7(3):171-175, 2008 - 17274

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For additional information on health and wellness please contact Dr. Fowler Dr. Fowlerat www.lakestlouisdc.comwww.lakestlouisdc.com

Your Guide To Personal Training In Washington, DC

By Josef Brandenburg

Want to be fit and healthy but aren't quite sure what you need to do?? If that's the case then you can be sure that there are others who have the exact same problem. It is difficult to consistently follow an exercise and diet regime. If you have never been exposed to one, you may find it confusing. Fortunately there are a lot of people who have faced a similar ordeal and have gotten through it with help. If you reside in Washington DC, then you can hire a personal fitness trainer who can guide you in your fitness regime.

A personal trainer can inculcate a sense of discipline to your personal fitness program. The most reliable way this can be achieved is by defining the target to be achieved through the fitness program. The aim of the fitness program can be linked to losing weight, building muscle mass, endurance, or any specific needs. A trainer understands what steps are needed in goal setting and achieving the results.

It is, however, important to work with a personal trainer willing to take the time out to properly craft a workout program that fits your individual needs. Workout programs are definitely not culled from the one program fits all mold and not every person will be the right fit for a particular goal. A quality personal trainer Washington, DC professional understands this and will engage in an assessment session in order to ascertain your particular goals and needs.

The assessment is carried to get a better picture of the unique circumstances of the client. For example the food intake, fitness levels, injuries and aliments, and a host of other important factors. This idea of the assessment is not to filter out anyone from the process. The assessment is done to help the trainer to get a better idea about the individual requirements so that he can structure a reliable program. A professional trainer will perform a detailed assessment to make certain that the goals of the clients are met. If a trainer skips the assessment then it is advisable to find someone else.

It is also useful if a trainer carries out evaluations at different points in the workout sessions. This assures that the present goals are met and the future targets can be modified, if necessary.

A solid personal trainer Washington, DC professional will also provide homework for a client to follow. That is, a comprehensive fitness plan should be developed that the person can perform outside of the normal training session hours. A well composed overall fitness plan will definitely prove helpful and that is why it is so recommended.

And, of course, it is important that you trainer always act in a professional manner. If the trainer is slacking or acting in any way that detracts from your fitness session, it is best to find a new trainer. However, most trainers are solid pros and you should not run into this problem. If you do, then make a switch to a better personal trainer. It is as simple as that. - 17274

About the Author:

Josef Brandenburg is a Washington, DC based personal trainer who is dedicated to helping people on the go create the bodies they have always wanted in their spare time. Hes been featured in The Washington Post and has written the books - The Body You Want and The Body You Want From A to Z. Click here to find out how to get a no strings attached 7-Day FREE Trial.

Mighty Memory - Martin Mak Mighty Memory Review

By Chris Jensen

The human brain is a fascinating organ, being the master control center of the body. It stores information that has been perceived by the senses. Human beings have the most highly developed brain of all. Thus, the human brain may be referred to as the "mighty biological computer". Among the many functions of the brain is storing and retrieving memories. But how does the "mighty biological computer" have a "Mighty Memory"?

Memory is not something we are born with. Instead, it is something that can be learned and trained. No matter how bad you think your memory is, you can find ways by which it can be improved.

The Mighty Memory System by Martin Mak provides effective tools for improving memory and learning. The package includes a main manual and an mp3 Alpha state recording. Alpha state brainwaves frequency ranges from 8 to 14 cycles per second. They stimulate intuition, imagination, and higher awareness; calm your mind and body while maintaining mental alertness; and improve mental processes such as concentration, clarity of thinking, decision-making, and memory. The package also includes freebies like the Guide to Mind Control, Speed Reading Monster, Study Secrets, and more.

The system trains the left and right sides of the brain and teaches techniques that help improve memorization. Moreover, it uses all your senses together with your brain to help store and retrieve information quickly and effortlessly. Whatever you read, see, hear, feel, or touch is recorded in your mind.

If you study hard but seem to retain only a bit of information or if you frequently experience information overload, if you forget things easily or if you constantly misplace your things, and if you can't learn quick enough or if you think that your memory is getting worse by the day, try the Mighty Memory System. Remember, there is no poor memory; there is only an untrained memory. - 17274

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This author considers Ways To Improve Memory and Ways To Improve Memory to be pretty extraordinary.

Get The Best Information On How To Build Muscle

By Emmanuel Palmer

Ever wondered what your head would look like on a ripped and sculpted body? What's stopping you? If you think getting a great physique worthy of Brad Pitt is too hard, think again. You'll be surprised to see many action stars start out as skinny or fat but made a choice to end up as neither. It's time for you to make a choice too.

If you want to know how to build muscle fast, this article will help you get answers. Before anything though you need to do one thing, enroll yourself in a local gym and start as soon as possible. You are investing in your body and the returns will be well worth your money.

You're now a bona fide member of a fitness center-now what? You need to get yourself a training program customized to your body's type and specificity. If you are not able to obtain the services of a professional trainer, don't worry; a friend knowledgeable in physical fitness or the internet can help you in the meantime.

This exercise program will now serve as your road map in the unfamiliar terrain that is the gym for the next several weeks. Guard yourself towards impatience. As you start, you will feel pain and yes, that means muscles are being developed; but it don't expect to look like a professional wrestler just yet. It will come-until then keep on with consistent and studied exercise drills.

As you carry out the exercises assigned to you, ensure that you execute them in the right form. Many times, people make the unfortunate error of hurrying through the last few reps even in the wrong form because they want to get the set done. Don't do this; it may lead to injuries with serious consequences later on. More than that, the target muscles are not properly utilized rendering that particular training weaker than it could have been.

Do not underestimate the importance of stretching well before starting training and in between sets. You will be subjecting your body to some physically taxing drills and stretching will ease the soreness you will feel the next day. Moreover, you will perform the given exercises better. Change the program every 4 to 6 weeks to continuously create new demands on your body's ability to handle strain and stress caused by training.

Watch your intake of food. Keep away from too much junk food and processed sweets. Include a lot of protein and complex carbohydrates in your diet. Read and research on some of the most recommended muscle building supplements in the market. If you take these, monitor the amount and dosage required. This will help quicken muscle growth and fill in essential nutrients your body needs.

How to build muscle is a common topic that needs individuals of uncommon passion, persistence and tenacity to see through. Make a choice to follow through no matter what and remember your motivation to keep you running when your legs are telling you to quit. It will not fail you. Do this and soon you will get a body that will stand out even in the busiest of corners. - 17274

About the Author:

Emmanuel Palmer is knowledgeable and learns about great ways to build muscle fast. Find the best strategy on How to Build Muscle when you click on this site today.

Free Body Building Programs, Improve Your Physique For Free

By Ricardo d Argence

Lifting weights is one method of increasing both your endurance and muscle mass. You can also use a lifting program in order to tone yourself overall.

Free Body Building programs appeal to a significant percentage of the population. Almost everyone, especially adolescents and young adults have great desire to obtain an appealing physique.

Developing a well-balanced workout program is of utmost importance to your entire body, and the first lesson newcomers to body building should consider.

Everyone benefits from free body building programs by saving money. If you have the dream of having hard and strong muscles then there are many weight lifting programs that are free of cost.

Where can I locate somewhere offering a body building course for free? You can find any number of weight lifting exercises in health and fitness magazines at no cost. Even more general magazines can offer routines, especially as it gets closer to summer. See for yourself from magazines and their websites what is on offer from them with regard to body building routines.

Another good choice is to read books on programs using free weights. If you can find a book of good reviews,than it should be considered a reliable source. Whilst engaging in the body building exercises, pay close attention to your progress to ensure you are carrying it out correctly. Browse through the shelves of your neighborhood library.

If you are familiar with how to use the internet, it can offer extensive knowledge of free weight lifting programs. It is very easy. You can get hosts of free body building programs with few mouse clicks. Finding useful advice on body building routines can be found on numerous websites.

You can find many testimonies who has benefited by these programs as well from the sites. Some sites offer you video clippings to show you how to practice the weight lifting programs as well.

Free body building can be added to your normal exercise routine to help bulk up and shape your muscles. Dedication and patience are the keys to achieving your fitness goals. Set your muscle mass improvement goal, and follow through. You will succeed in gaining a magnificent appearance. - 17274

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Obtain the #1 natural bodybuilding program, the Muscle Gain Truth No-Fail System and achieve the best results in a few weeks.

Weight Loss Diets for Good Health

By Jonathan East

Almost 100 million USA citizens who go on a weight loss diet in any given year end up to 95% of them regaining the weight they lose within 5 years. What's worst is a 3rd will eventually gain back more weight than they lost, with the danger of 'yo-yoing' from one popular diet to another. Obsession to look good physically is becoming a part of our culture even as we grow larger. Medical problems like cancer, coronary disease, diabetes, hypertension, osteoarthritis, and gall bladder illness are associated to obesity.

The common approach to weight concerns, specifically on fad weight reduction diets or weight reduction drugs, they tend to leave you with just as much weight and the further burden of poor health. However, proper combination of healthy foods, supplements and exercise can put you on the path to good health. Take for example supplements like Lipo 6. Yearly, obesity contributes to over quarter of a million deaths. In addition, the general public expense for obesity are amazing.

According to analysts at a top Ivy League University, obesity is an element in 19% of all cases of coronary disease with yearly health costs reckoned at 30 bn. bucks, it is also an element in 57% of diabetes cases, with health costs of $9 bill each year. Set Pragmatic Goals : probably you have fallen for a number of of the weight reduction diet schemes over time, promising fast and pain free weight reduction.

Lipo 6 is a liquid capsule, a liqui-cap used to lose body fat fast, effortlessly and safely. Backed up with scientific experimentation and research,it is said that Lipo 6 improves the overall fat burning process and is an excellent part of weight lost diets.

Health aids like ephedra or hydroxycut usually a part of diet for weight loss which could be seen in places like GNC. The best fat burners and aids whether it be lio, ephedra, hydroxycut or any of the other top brands are usually competing in the market. But the truth is that when you are looking for diets to lose weight you have to combine a healthy mix of the right supplements and aids with the proper meal plans and exercise as well. The best natural fat burner is the ideal combination of all three.

Whatever you do, the bottom line is to play it safe. Trend or fast weight reduction dieting plans generally overstress one kind of food. They contravene the basic principle of good nourishment - to stay healthy one must consume a nutritious diet, which includes a selection of foods.

Safe, healthy, and permanent weight reduction is actually vanishing from the thousands of preferred diet schemes. Some of the weight reduction diet schemes will rule temporarily, only to vanish out. Examples of such fad diets include the South Beach Diet, Atkins diet, the Grapefruit diet, Cabbage Soup diet, the Revolution diet, Beverly Hills diet, Ornish Plan the list grows and on.

These fad diets support a particular strategy ( like getting shot of a certain food, or eating only certain mixes of foods ) combined with the basic concept the body makes up the difference in energy by breaking down and employing some part of itself, essentially changing matter into energy. - 17274

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Fish Oil as Cure for Psychosis

By Michael Byrd

Fish oil for the treatment of psychosis has surely been the subject of so many researches.

Several scientists have been very impressed on what they are now discovering, and for sure you too will get excited.

Psychosis is defined as "loss of contact with reality. This typically includes delusions (false ideas about what's taking place or who one is) and hallucinations (seeing or hearing things which aren't there)." by the Medline Plus online encyclopaedia.

Psychosis is a very general definition of a mental disorder and it can include conditions like bipolar disorder, schizophrenia, depression, hallucinations, dementia, unfounded fears, extreme excitement, illusions, abnormal emotions, confusion and delusions.

If you have doubts that you have psychosis because you have some of the symptoms, do remember that the symptoms have to be chronic and consistent.

Some of the causes of psychosis can be the use of illegal or prescription drugs, excessive alcohol intake, or any condition that may bring damage to the brain for it to malfunction, like stroke or Alzheimer's Disease.

People believe that the food that we eat has nothing to do with psychosis, but that is like saying that man can live on junk food alone and still stay healthy and live a long life. Of course we all know that would be impossible.

What does the research reveal?

Fish oil has been found to give major health benefits according to the latest scientific studies, and it includes the treatment of psychosis, bipolar syndrome and depression.

A research report in the Journal of Affective Disorders shows that "Major depressed subjects showed significantly lower total omega 3 polyunsaturated fatty acids?than minor depressed subjects and healthy controls." (Vol. 26, No. 38, 35-46)

In other words: a diet rich in fish oil fatty acids will make a person less depressed.

Another research conducted amongst patients with major depressive disorders was published in the American Journal of Psychiatry and it concludes that, "Highly significant benefits of the addition of the omega-3 fatty acid compared with placebo were found by week 3 of treatment." (Vol. 159:477-479)

Meaning: in a matter of 3 weeks, fish oil can give you great health benefits.

The Archives of General Psychiatry published a research by Harvard University which found that, "Omega 3 fatty acids were well tolerated and improved the short-term course of illness in this preliminary study of patients with bipolar disorder." (Vol. 56 No. 5)

The implication: Fish oil helped improve the condition of bipolar disorder patients.

Another research reported in the American Journal of Psychiatry concludes, "The results of this study suggest that EPA may be a safe and effective form of monotherapy for women with moderately severe borderline personality disorder." (Vol. 160:167-169)

Meaning: Fish oil is a good supplement to help women who have severe personality disorders.

The researchers in the department of psychiatry at the UK University of Sheffield also reported in the Journal of Affective Disorders that, "The findings [of their study] raise the possibility that depressive symptoms may be alleviated by omega 3 PUFA [polyunsaturated fatty acid] supplementation." (Vol. 48(2-3):149-55)

In other words: A good supplement of high quality fish oil can reduce depression.

That is a synopsis of what fish oil treatment can do to psychosis and other minor depression problems.

The health benefits that fish oil can provide speaks for itself ? naturally. - 17274

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4 Muscle Building Tips With Revolving Your Diet Around Your Workout

By Ryse Edwards

Most people think when it comes to working out that your diet is important but not as important as your workout. Truth is what you eat before and after your workout is just as important as your workout yourself. This article is going to discuss 4 tips about workout meals to help you build the lean muscle you're looking for.

1. High calories

Many people always here that you need to cut out calories in order to get the workout your body needs. That is the farthest from the truth if you are trying to build muscle. However you will want to cut your calories slightly if you are going for weight loss. What you are supposed to do is to take your body weight and multiply it by 10 to get how many calories you should take in daily.

2. Multiple meals

How much you eat everyday is always going to be important. However, there are people out there who think that you have to eat 3 meals a day of healthy foods. There are also people out there who believe not eating at all is a great way to lose weight. The healthiest and most efficient way to lose weight is by planning your meals and eating 6-7 small meals everyday.

3. Pre-workout meal

3. The one thing that is hard to remember is that you need to eat certain things before your workout and certain things after your workout. When you take in carbohydrates you will want to remember to take in slow burning carbs before your workout, so that you are able to train harder and longer. Slow burning carbs can be found in pasta or rice, so those may be something you want to eat right before you go workout.

4. Post Workout Meals

Following your workout, you want a meal that is high in fast burning carbs and protein. Typically, you want to consume a protein shake that is accompanied by some form of sugar.

When training, the way you eat in conjunction with your workout regimen can have a drastic effect on how you build muscle. Take the four muscle building tips in this article and apply them to your diet. - 17274

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Looking for a way to gain muscle? Then visit Ryse Edwards' website now and learn how to get ripped fast. Click HERE now for more information.

A Little Bit About Arthritis

By Mitchell Tyrell

Arthritis comes in several different forms and is a medical condition in which the joints of the body are damaged. The most common symptoms of arthritis are pain and swelling in the joints, that being where two bones connect together. Examples of places of the body which are most commonly affected by arthritis include the knees and the elbows.

Arthritis can be severely debilitating in its more severe form but many people live with arthritis without too much of a problem. It is just a matter of the degree of the disease and a particular type of arthritis that the patient is suffering from. The most common form of arthritis is osteoarthritis. One of the most common causes of these is an injury to a joint which could have happened several years before arthritis actually sets on.

Rheumatoid arthritis is also common and this affects the body's natural defence system which tends to stop working properly. Rheumatoid arthritis also comes of a number of other symptoms such as fatigue and sickness. It can affect various organs of the body, most commonly the hands and feet. The exact cause of arthritis are not known for sure but there are many possibilities including lupus, viral hepatitis and gout.

There are various treatments which depends on the exact diagnosis of the patients. There are also a number of natural treatments which many believe work but are not entirely proven by science. Physical therapy is one of the most common methods of treating the condition. Anti-inflammatory drugs may also be used, particularly if the arthritis is quite severe.

Arthritis is not only limited to age, infecting children and adults alike and men and women just as much as each other. It is believed that approximately three hundred and fifty million people around the world suffer from arthritis. In the United States alone, approximately forty million people have some form of arthritis. - 17274

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HEALTHY EATING IS EASY!

By Marilou Lissandrello

Eating healthy can be easy and simple to implement. Once you start making choices that are healthy and incorporate the habit into your life, it becomes second nature and you won't have to think about it much again. Make sure you always have healthy food choices available and the rest is a piece of cake.

When thinking about a meal or a snack, it needs to incorporate a proper balance between a protein, carbohydrate and fat.

What have you established for your caloric consumption needs? I know for myself, that if I want to lose weight, my caloric intake cannot exceed 1200 per day. If I'm trying to maintain my current weight, I should not eat anymore than 1500 calories per day.

After you determine how many calories you should be consuming, you then need to divide the calories out over 5-6 small meals/snacks throughout the day. Don't forget to compliment each meal/snack with the proper balance of protein, carbohydrates, and fats. I will give you an example of these choices to make during the day.

I should quickly mention something about portion sizes. Do you know what a serving of protein looks like? No, it's not the 16 ounce Prime Rib at your local steak house. A portion of protein is 3 ounces, the size of a woman's palm.

VISUAL EXAMPLES OF DIFFERENT FOOD PORTIONS:

* 1 medium fruit -- tennis ball or tight fist

* 1/2 cup of pasta, rice, fruit, veggie, or cooked cereal -- tight fist or cupcake size

* 1 cup of salad -- the amount you can hold in two hands cupped together.

* 1 medium baked potato -- computer mouse

* 1 cup of cold cereal -- large handful or tight fist

* 3 ounces of poultry, meat or fish -- palm of a woman's hand or deck of cards

* 1 ounce of cheese -- 4 dice or the top half of your thumb

* 1 ounce of meat, fish, chicken or poultry -- 1 egg

* 1 tsp -- the tip of a medium-framed woman's thumb. 1 tbsp is equal to 3 tsp.

BREAKFAST:

We all know that we need a good breakfast to start our day. Without that, we are setting ourselves up for failure of maintaining our blood sugar levels. I would suggest keeping breakfast, lunch and dinner at the same calorie count and then adding smaller snack between meals.

Choose an item from each of the food groups for a healthy balanced breakfast.

Protein: 1 cup low fat yogurt, 1 oz of low fat cheese, 1 cup nonfat milk, 1 hard boiled egg

Carbohydrate: granola bar, 1 slice of whole grain toast, bagel or muffin, 1/2 cup of whole grain cereal or oatmeal.

Fruit: 3/4 cup of raspberries, strawberries, blueberries, 1/2 banana, small apple, orange, grapefruit,

LUNCH AND DINNER:

Preparing lunch and dinner is very simple. Pick a lean protein, add some vegetables and top it off with some fruit for dessert.

Choose an item from each of the food groups for a healthy balanced lunch or dinner.

Protein: Chicken, fish, turkey, lean beef, pork, beans, etc.

Vegetable: Spinach, zucchini, broccoli, cauliflower, green beans, and salad greens, etc. For a serving size, fill about 1/2 of your plate with vegetables, 1/4 of your plate with protein and the other quarter with healthy carbohydrates.

Carbohydrate: Sweet potatoes, white potatoes, brown rice, corn, 1 slice of whole grain bread etc.

Dessert: 1/2 cup of strawberries or raspberries with a dollop of nonfat whipped topping, pear, apple, 1/2 banana.

SNACKS:

Snacks between meals are what make or break the weight loss. You need to maintain your metabolism in between meals so that you continue to burn calories throughout the day. For your snack, consume between 100 to 125 calories.

Choose an item from each of the food groups for a healthy balanced snack.

Protein: 1 oz. low sodium, low fat luncheon meat, low fat string cheese, hard boiled egg, small yogurt cup, 1/4 cup of low fat cottage cheese.

Carbohydrate: Baby carrots, 1 slice of whole grain bread, 1/2 banana, apple, grapes, plum, etc.

Healthy fats: 1 slice of avocado, 2 tbsp of peanut butter, handful of almonds, walnuts cashews or mixed nuts.

Doesn't this sound easy? These are just guidelines for healthy foods. You do not have to eat the same thing every day. There are so many more foods then what I listed here but be creative. Try a new fruit and vegetable every week. Remember, this is easy! - 17274

About the Author:

Marilou Lissandrello is passionate about cooking healthy recipes in order to maintain her and her husbands current weight loss and to live a healthier way of life together. Her very sensible guide on how to cook healthy recipes for dinner is available free from her blog, Eat Right Tonight.