What’s Healthy?

I hope you enjoyed the first course on Total Body fitness and where you stand right now, now we are going to look at what’s healthy?

Here is a recap of the e-course schedule:

Part 1: Fitness And Where You Stand Right Now
Part 2: What’s Healthy?
Part 3: How Can You Improve?
Part 4: Your Overall Body Fitness Plan
Part 5: I Can’t Give It Up!

With that being said... Lets get rolling shall we  :)
================================

Part 2: What’s Healthy?

--------------------------------------------------

Your weight, your blood pressure and your body mass index are good indications of your overall health.

Yet, it goes further than this, too.  You should understand how well your body is working, too.  Do you have any physical limitations?  If you physically can’t lift things for fear of hurting your back, this could be a potential problem that needs to be considered.

If you have problems with your legs, your neck, your arms or anything else, you should address these specific concerns.  The best place to start is to work with your doctor to determine why you aren’t physically fit in those areas.  That way, you can improve your overall health and then improve upon your situation by knowing how to.

The foods that you need play a significant role on your health.  Foods are the fuel that your body requires to do a good job at the tasks that you ask it.  In our machine look at the way that food works, the food that you consume is the fuel that your machine needs.

If you don’t give it quality food, it won’t perform the right way.  Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn’t high quality or even up to standard?  It slows your car down.  You don’t get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do.

In the way of your body, healthy food is just as important.  If you consume the wrong foods all of the time, your body will not be able to perform as well as if you gave it the highest quality foods.

Without nutrition, your body can become ill faster and with greater intensity.

Your body does not heal as quickly from injury.

Your blood pressure rises, your heart rate increases to unhealthy levels.

You are more prone to limitations physically as well as mentally.

All sorts of problems arise from not eating a healthy diet of food.  But, what is healthy and why is it healthy?

Vegetables are one of the highest nutrient rich foods out there.  They provide antioxidants to a high level that helps to heal your body, improve your physical fitness from the inside to the out, and they are very low in calories meaning you can eat more.

Fruits are sweet so they can solve the sweet tooth.  They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs.

Whole grains are also an important product of a healthy diet.  Unlike “white” foods, whole grains give you so much more health.  They don’t cause you to gain weight like others.  Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories, fats, and sugars that can cause you health issues.

Water intake is also important.  Those that do not get enough fluids end up having a body that retains water rather than having less.  The body goes into dehydration mode, causing you to keep in all that you can.  Consuming enough water means that you’ll system is hydrated, you’re eating less and that you aren’t getting as many calories from other liquids.

Meats are important parts of the diet, too.  You need protein but you shouldn’t want to get it from fatty meats.  Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body.

If you don’t do anything else, improving these five areas is all you need to do.  The good news is that you don’t often need a lot of work to make them happen.

The door to your New Body and healthier lifestyle: http://bit.ly/18CAot

Yours in Fitness,

Arthur M.
http://rxsportz.com

The poison in your food that's keeping you fat

I came across this article written by Tom Venuto about a substance that you may be eating that increases belly fat and that may be slowly killing you.

Most people are eating this poison every day without giving it a second thought.

Eating even small amounts (2% of total energy intake) is consistently linked to coronary heart disease. 

(Be sure that you pay attention to the 4 specific ways to eliminate _____ _______ from your diet).   

You can check out this article here:

==>  http://bit.ly/A8H8j

I hope that it helps you,

-- Arthur M.

PS - This is a Free e-mail from Tom Venuto's "Burn The Fat Inner Circle" (You should see all the fat loss resources he has put together at his site.  If you want to learn more about what he has put together for you check this out:  http://www.healthybiz2000.com/rxsports/BTFIC.htm

Chicken Salad - A Delicious, Cool and Healthy Treat

Chicken Salad is a great summertime treat for lunch, dinner or to take to a potluck. There are many variations of Chicken Salad you can make, but the basic recipe is:

•    Diced, cooked chicken chunks
•    Chopped celery
•    Chopped onion
•    Seedless grapes, white or purple
•    Mustard
•    Mayonnaise
•    Salt
•    Pepper

I didn’t suggest any measurements here because you can determine the amounts you need for your family or size of dish you are taking for a potluck.

Place the cooled chicken chunks in a bowl. Mix the other ingredients together and pour over the chicken chunks and blend together.

You can add almond slices or pecans for a crunchy treat, hard boiled sliced egg or lemon juice to the mixture for added flavor.  Also, use low fat mayonnaise for a healthier treat.

Chicken salad can be served with bread for sandwiches, on a leaf of lettuce for a nice summertime treat or as a side dish with dinner or at a potluck. I’ve never seen a chicken salad that didn’t get demolished at a potluck or graduation party.

Chicken salad can also be economical. Who couldn’t use a little economical help these days? Grocery stores often have chicken on sale, so when it is, purchase a large amount of it. Then have a cooking day and make a large batch of Chicken Salad. Place a big bowl in your fridge for easy access. Your family will grab it for a quick lunch and when you need a last minute side dish, it will be there. You can also divide it up into smaller portions for a quick lunch on the go.

Another great way to serve chicken salad is to put it in a tortilla wrap, in pita bread or over crackers as a yummy appetizer. Oh and don’t forget about serving it in a croissant for a beautiful and tasty lunch.

Chicken salad is better for you than potato salad, different and I think it’s “prettier”. It’s great for picnics, graduation parties, and open houses, 4th of July celebrations, taking to the beach in a cooler, potlucks or any time you want to serve a nice, cool dish. In a clear serving dish, it also makes a pretty presentation, especially if you add purple grapes. 

So, remember, when thinking about a nice, healthy, delicious meal, think Chicken salad instead of potato salad. Your guests will appreciate it and you won’t have to cart home any leftovers. Be sure to set some aside at home for yourself and your family.

Stay Cool and Eat Healthy Too

It’s hot out; all you want to do is grab a mounding bowl of ice cream and gobble it down. I don’t blame you. I want to do the same thing. But, is it really the best for our bodies? Nah! So, here are some healthy suggestions that will cool you off and help you eat right.

Berries and all kinds of other fruit are ripe for the picking during the summer, so indulge. If you get most of your produce from a grocery store, the prices on most summer fruit and vegetables are lower than at other times of the year, so stock up. You can freeze items like blueberries, blackberries, raspberries and so forth. You can slice up peppers, onions, carrots and squash for a nice addition to any salad, or just to grab and munch.

Summer is a great time for healthy shakes; you can add fresh berries to your protein shake for added flavor and color.

Grilling is the way to cook during the hot summer months. Veggie kabobs are a great addition to any meal that is healthy, delicious and colorful. Another use for summer vegetables on the grill is to slice some red, yellow and green peppers and onion, add a little olive oil, wrap in aluminum foil and grill. Yummy and healthy to boot! Veggie kabobs make a great side dish for steak, chicken or burgers.

Hit up your local farmer’s market for other great summertime deals on fruits and veggies. Rhubarb, eggplant and beets are delicious summer vegetables. You can make a simple, but scrumptious beet salad with onions, feta cheese and a light ranch dressing or oil and vinegar. For a simple, cool and refreshing snack, dip pieces of rhubarb in honey or sugar.

Here’s a recipe for classic eggplant dip:

Ingredients:

• 1 large eggplant
• 1/2 cup of extra virgin olive oil
• 4 teaspoons of wine vinegar
• 3 cloves of garlic, minced
• sea salt
• freshly ground pepper

Preparation:

Pierce the eggplant with a fork and char on the grill, or over an open flame (alternatively, broil for 10-15 minutes) until the eggplant turns black and is very soft. Set to cool and drain on a rack with paper towels underneath.

As soon as it can be handled, peel by hand (the skin will come off easily), and transfer to a bowl. Chop the pulp into small pieces with a knife, and mash with a fork. With a wooden spoon, stir in oil and vinegar slowly, alternating between them, until well blended. Stir in garlic, salt, and pepper.

Serve chilled or at room temperature, with pita wedges, slices of crusty bread, and/or fresh vegetables, garnished with black olives and a sprig of parsley. Yield: about 1 1/2 cups.

Summertime can be one of the best times of the year. So stay healthy by eating all the fresh fruits and vegetables available on the market at reasonable prices. Stay healthy and cool all at the same time.

-------------------------

Angie's Free Online Recipes

Quick and Healthy Breakfast Ideas

Breakfast is the most important meal of the day.  Unfortunately, many of us neglect breakfast.  And there’s a lot of evidence to suggest that your body and mind will suffer unless you have a healthy breakfast each morning. 

You spend six to eight hours sleeping.  After that time, your body needs fuel to keep going.  Without breakfast at home, your options for on the run nutrition may amount to too much fat, too much sugar and too many carbs.  And, that convenient run to the fast food joint is not as convenient and time saving as you think if everyone else has the same idea.  The fifteen or twenty minutes spent in line could have been used to fill your belly with something good at home. 

If you are the type to skip breakfast, here is a solution to starting the day with a good breakfast which will help you keep hunger in check as well as give you the natural energy boost to start your day.

1. Oatmeal – This food makes a good hot meal that contains lots of filling fiber to keep you from getting hungry later on in the morning.  Depending on your taste, you can take five minutes to fix it on the stove or use the microwave for instant oatmeal.  Kids tend to like the variety of flavors that come with instant oatmeal.  The night before, put together a container of add-ins like blueberries, strawberries and bananas that can be tossed on top for a bit of antioxidant power.

2. Fruit smoothies – These are good any morning but particularly on a hot day.  You’ll have to blend the ingredients together in the morning, but the prep work can be done at night.  Cube your fruit and place it into a container.  Instead of frozen yogurt in the morning, use a cup of plain yogurt.  Add ice cubes, a little water and blend.

3. Egg sandwich – The eggs can be cooked the night before and placed in a sealed container.  In the morning, warm up the eggs in the microwave.  If you want, add some chopped veggies or shredded cheese.  Serve on toasted wheat bread.  The night before, place two pieces of bread into a Ziploc bag for each family member.  They can toast their bread as they get up and place the sandwich in the bag for easy transport in the car to work or school.

4. Yogurt with granola and fruit – Some people like to eat yogurt.  But, yogurt by itself won’t keep you from being hungry.  Add some granola and a few blueberries to the mix.  This makes a great breakfast idea for those mornings when you are running late.  Keep small bags of granola and blueberries in the fridge next to the yogurt so you can grab them and run.

Are you fighting the breakfast battle?  To get a filling meal you don’t have to opt for too much fat, calories or carbs.  These quick and easy breakfast ideas can be made within minutes and are a much healthier alternative to skipping breakfast or grabbing a high fat alternative.

--------------------------------

As a Dine Without Whine member, you will get weekly meal plans, recipes and grocery lists. This will give you AT LEAST one free hour every week (no more poring through your cookbooks to do meal planning). And with meals all planned out, you're more likely to eat at home, together.

Watermelon - Nature’s Healthy, Sweet Treat

It’s that time of year again - time to enjoy some of nature’s most delicious foods. Summertime yields some of the juiciest and sweetest fruits there are and watermelon is on the top of my list. Why do I love watermelon so much? It’s sweet, juicy and refreshing.

Just the thought of a juicy slice makes my mouth water, especially on a hot summer’s day. Not only that, but some of that pretty red and green fruit brightens up any plate or table; not to mention how good it is for you. All the water in watermelon will fill you up and naturally cleanses your body. Yes, I know the seeds can be a little annoying, but to me, they are worth the work of picking them out (or spitting them out…politely of course) for all the other benefits you get from watermelon.

There are many ways you can incorporate watermelon into your meals or eat it as a healthy snack. Here are just a few of my favorites.

· The obvious is to slice it up into triangular pieces, small enough for little hands. Divide them up into storage containers and place them in the fridge for easy access. I know if something is in sight and easily accessible my family will eat it up. On the other hand, if it takes a lot of work or is out of sight they won’t touch it. Obviously you will want to take out the seeds first, before storing it for the smaller kids.

· For a beautiful side dish on any table, lay the watermelon on its side and cut about 1/4 of the top off using a zig-zag motion, which will make a nice oblong “bowl”. Slice about a 1/4 of the bottom off to make a stable base. You can use a round watermelon as well.

Create little melon balls by scooping out the fruit with the help of a melon-baller. Remove the seeds as much as possible while scooping. You will want to place the melon balls in a bowl while scooping, then once the inside of the melon is fairly clean and smooth, place the melon balls inside the watermelon bowl.

You can add other melon like cantaloupe and honey dew as well, if desired. The top part of the watermelon can be used as a lid if transporting. Be sure to use the flesh from the lid as melon balls as well so not to waste any of the delicious goodness.

For the more creative readers, create shapes out of the watermelon like fish and cars. A great site to learn how to make shapes out of watermelon is the National Watermelon Promotion Board. (http://www.watermelon.org)

· For breakfast, dice up some seeded watermelon; layer with banana slices, apples, oranges or other fruit of your liking. Add some yogurt and granola for a tasty and healthy morning starter.

· A fun appetizer is to make watermelon checkers. Cut equal sizes of 1/2 inch thick squares of watermelon and your favorite cheese. Layout like a checkerboard, alternating watermelon and cheese. Cut small circles of the watermelon and cheese to use as checkers. What a fun creative appetizer to serve at any summer outing.

· For a fun and healthy summertime treat kids will love, make watermelon “ice cream” cones. Using regular cake cones fill the bottom of each cone with a tablespoon of pineapple cream cheese frosting. Then place a spoonful of dried Craisins over the frosting. Using an ice cream scoop, place a scoop of seedless watermelon over the Craisins, then top with sprinkles. You’ll have a healthy, delicious and adorable treat kids ask for again and again. Great for birthday parties, 4^th of July or anytime.

· Another fun treat kids and adults both enjoy is Frosted Watermelon. Use your favorite cookie cutters to cut out cookie-like shapes from the watermelon. Frost with flavored yogurt and sprinkle with granola. You can also use classic watermelon wedges instead of cookie shapes.

These ideas will brighten up any table, plus give the added benefits of eating something delicious and healthy. Watermelon really is nature’s healthy, sweet treat.

Healthy Hamburger Recipe - Video

Visit Dad Fitness at http://dadfitness.rxsportz.com

Tell them this is what you want for Mother's Day

It's almost Mother's Day again. Every year I rack my brain thinking of just the perfect gift to give my Mom - and I know husband and kids do the same for me. It has to be
something simple but meaningful, something non-extravagant but something she will really cherish. It's tough to come up with a winner year after year.

It's much easier for me to figure out what I would like to receive on Mother's Day. How about you? If your kids, your husband or another loved one asked you what you would like for Mother's Day, what would you say?

I've got a suggestion. Tell them you'd like:

* A little free time to enjoy life and family
* A little more help running the household
* A little more family togetherness

There is a gift that can give you all this - membership in Dine Without Whine. As a Dine Without Whine member, you will get weekly meal plans, recipes and grocery lists. This will give you AT LEAST one free hour every week (no more poring through your cookbooks to do meal planning). And with meals all planned out, you're more likely to eat at home, together.

So if anybody asks, tell them Dine Without Whine is what you want for Mother's Day.

Sweet Potato French Fries - Video

About the author:

Scott Tousignant, BHK, CFC is the creator of Unstoppable Fat Loss, "What separates the people who achieve fat loss success, from those who struggle to lose weight.”  http://ufl.rxsportz.com

Scott has also authored 2 books that are transforming the bodies of people around the world.  "The Fit Chic" and "The Fit Bastard" not only contain a FULL YEAR of workouts, they provide intense motivation to drive you to fat loss success.

You can grab a free month of workouts at the following sites:

Gals - http://fitchic.rxsportz.com

Guys - http://tfb.rxsportz.com