Eurofit LLC, Body/Mind/Spirit Training.

Calorie restriction leads to longer life.

2009-07-10T15:00:00.001-06:00

By Stephen Daniells

Restricting the amount of calories we consume, while avoiding malnutrition, may extend lives and reduce the risk of chronic disease, suggest results from a monkey study.

Findings published in Science indicate that 80 per cent of rhesus monkeys who consumed a calorie restricted diet without being malnourished were still alive after 20 years, compared to only 50 per cent of control animals who ate freely.

"We have been able to show that caloric restriction can slow the aging process in a primate species," said study leader Professor Richard Weindruch from the University of Wisconsin-Madison. "We observed that caloric restriction reduced the risk of developing an age-related disease by a factor of three and increased survival."

Not surprisingly, longevity and enhanced quality of life is the ultimate aim of most research into diet and nutrition, but very few studies actually achieve such a link. The trick now will be to see if it can be carried over to humans - something the researchers say is highly unlikely due to the extremely restrictive nature of such a diet.

“Our data indicate that adult-onset moderate caloric restriction delays the onset of age-associated pathologies and promotes survival in a primate species,” wrote the researchers.

“Given the obvious parallels between rhesus monkeys and humans, the beneficial effects of caloric restriction may also occur in humans. This prediction is supported by studies of people on long-term caloric restriction, who show fewer signs of cardiovascular aging,” they added.

“The effect of controlled long-term caloric restriction on maximal life span in humans may never be known, but our extended study will eventually provide such data on rhesus monkeys.”

Study details

The Wisconsin-based researchers started their study in 1989 with 30 rhesus macaques (Macaca mulatta), and subsequently expanded this to 76. The animals were divided into two groups; one was allowed to eat freely (control group), while the other group had their energy intake restricted by 30 per cent.

According to Weindruch and his co-workers, macaques typically live for about 27 years in captivity. All the monkeys were aged between 7 and 14 when introduced into the study, they added.

In addition to increased lifespan in the calorie restriction group, a halving of the incidence of cancer and cardiovascular disease was observed in this group, compared to the control animals.

Furthermore, while free eating resulted in diabetes or impaired glucose regulation no animal on the restricted diet developed these conditions. "So far, we've seen the complete prevention of diabetes," said Weindruch.

Brain boosting

Brain health was also better in the animals with restricted calorie diets, said the researchers, particularly the parts of the brain responsible for motor control and executive functions such as working memory and problem solving.

"It seems to preserve the volume of the brain in some regions. It's not a global effect, but the findings are helping us understand if this dietary treatment is having any effect on the loss of neurons," said co-researcher Sterling Johnson.

"The atrophy or loss of brain mass known to occur with aging is significantly attenuated in several regions of the brain. That's a completely new observation,"added Weindruch.

Source: Science
10 July 2009, Volume 325, Pages 201-204
"Caloric Restriction Delays Disease Onset and Mortality in Rhesus Monkeys"
Authors: R.J. Colman, R.M. Anderson, S.C. Johnson, E.K. Kastman, K.J. Kosmatka, T.M. Beasley, D.B. Allison, C. Cruzen, H.A. Simmons, J.W. Kemnitz, R. Weindruch

SMART HELP.

2009-07-02T21:25:00.000-06:00

An old man lived alone in Minnesota. He wanted to spade his potato garden, but it was very hard work. His only son, who would have helped him, was in prison. The old man wrote a letter to his son and mentioned his situation:

Dear Son,
I am feeling pretty bad because it looks like I won’t be able to plant my potato garden this year. I hate to miss doing the garden because your mother always loved planting time. I’m just getting too old to be digging up a garden plot. If you were here, all my troubles would be over. I know you would dig the plot for me, if you weren’t in prison.
Love,
Dad

Shortly, the old man received this telegram: ‘For Heaven’s sake, Dad, don’t dig up the garden!! That’s where I buried the GUNS!!’

At 4 a.m. the next morning, a dozen FBI agents and local police officers showed up and dug up the entire garden without finding any guns.

Confused, the old man wrote another note to his son telling him what had happened, and asked him what to do next.

His son’s reply was: ‘Go ahead and plant your potatoes, Dad. It’s the best I could do for you, from here.’

MORAL: NO MATTER WHERE YOU ARE IN THE WORLD, IF YOU HAVE DECIDED TO DO SOMETHING DEEP FROM YOUR HEART, YOU CAN DO IT. IT IS THE THOUGHT THAT MATTERS, NOT WHERE YOU ARE OR WHERE THE PERSON IS.

LOVE IN ACTION. Mother Teresa story.

2009-07-02T08:11:00.003-06:00

One night a man came to our house and told me, “There is a family with eight children. They have not eaten for days,” I took some food and I went. When I finally came to the family, I saw the faces of those little children disfigured by hunger. There was no sorrow or sadness in their faces, just the deep pain of hunger. I gave the rice to the mother. She divided it in two, and went out, carrying half the rice with her. When she came back, I asked her, “Where did you go?” She gave me this simple answer, “To my neighbors-they are hungry also.”

I was not surprised that she gave–because poor people are generous. But I was surprised that she knew they were hungry. As a rule, when we are suffering, we are so focused on ourselves we have no time for others.

–Mother Teresa

BE HAPPY, ENJOY YOUR LIFE NOW!

2009-06-30T15:49:00.005-06:00

Once a fisherman was sitting near seashore, under the shadow of a tree smoking his beedi. Suddenly a rich businessman passing by approached him and enquired as to why he was sitting under a tree smoking and not working. To this the poor fisherman replied that he had caught enough fishes for the day.

Hearing this the rich man got angry and said: Why don’t you catch more fishes instead of sitting in shadow wasting your time?
Fisherman asked: What would I do by catching more fishes?
Businessman: You could catch more fishes, sell them and earn more money, and buy a bigger boat.
Fisherman: What would I do then?
Businessman: You could go fishing in deep waters and catch even more fishes and earn even more money.
Fisherman: What would I do then?
Businessman: You could buy many boats and employ many people to work for you and earn even more money.
Fisherman: What would I do then?
Businessman: You could become a rich businessman like me.
Fisherman: What would I do then?
Businessman: You could then enjoy your life peacefully.
Fisherman: What do you think I’m doing right now?

MORAL – You don’t need to wait for tomorrow to be happy and enjoy your life. You don’t even need to be more rich, more powerful to enjoy life. LIFE is at this moment, enjoy it fully.

GET THE BEST RESULTS FROM EXERCISE PROGRAM.

2009-06-29T13:45:00.006-06:00

To get the best and fast results from your exercise routine you must to use three most important training systems :Periodization system, Muscle Confusion system, Muscle Overload System.

Periodization system: is a way of planning and organizing your training program over time to bring optimal gains in your physical performance.

You must change your workout at least every month. And each month the periodization program must be designed so that the intensity (weight lifted) increases from the previous program and the volume (sets and reps) decreases.

Muscle Confusion system: is the principle of changing the exercise program to keep your body’s muscles always guessing and challenged in different ways. Muscles are adopting to the given program in three-four weeks (sometimes even faster). The point of this system is :don’t let the muscles to adapt to an exercise to the point where the exercise is no longer effective and not resulting in hypertrophy or the goal you desire.

Instead, a well designed exercise program that utilizes muscle confusion varies the workout routine’s exercises, sets, reps and intensity to keep your muscles growing. This also helps to avoid plateaus and boredom.

Muscle Overload System: is the increase of intensity upon your body during a workout over a period of time. This means that in order for your muscles to grow, you need to continually challenge your body by increasing the intensity of your workout in small steps.

The positive feeling from exercise can last 12 hours.

2009-06-16T13:45:00.009-06:00

By Sarah Beldo
Doctors and health professionals have long prescribed exercise as an easy and inexpensive way of finding balance and giving your mood a boost.

Now, researchers from the University of Vermont are suggesting that the happy feeling you get after working out could set you in good stead for the rest of the day.

Previously, experts estimated that exercisers could reap the emotional benefits of physical activity for up to an hour after a workout ended.

But Dr. Jeremy Sibold and colleagues found that study participants reported feeling happier up to 12 hours after they exercised. Their positive attitude persisted, regardless of fitness level.

"This goes a long way to show that even moderate aerobic exercise has the potential to mitigate the daily stress that results in your mood being disturbed," he told HealthDay News.

Even better, health experts say that there are a number of different ways you can reap the stress-busting benefits of a workout. Walking, running, cycling, gardening, golfing and dancing are just a few of the activities that can boost your mood—and your fitness level.

Strengthening your Muscles Using your Mind.

2009-06-16T13:18:00.014-06:00

(www.drdavidhamilton.com)
Scientists at the University of Iowa have shown that we can increase the strength of our muscles just by imagining working out. How cool is that?
In their experiment they had one group of people flexing their little finger in five sessions a week for 4 weeks. They had another group just imagining the flexing but not actually doing it.
At the end of the study the scientists measured the muscle strength of each group. The group who did the physical flexing had increased their strength in their finger by 30%. The group who just imagined the flexing had increased their muscle strength by 22%. Just by imagining doing the exercises they increased their muscle strength.

So if you don’t fancy going to the gym, just do a workout in your mind. Only thing is, though...you don’t get off that easy....you need to do the entire session!! Not just a 5 minute whizz around in your mind, but do the actual workout – lift for lift, stride for stride. I’d rather go to the gym because it feels great.
But it shows that the mind has immense power. Imagine putting this power towards healing ourselves of illness?

I’ve been helping to coach a young athlete for a while. Last season he damaged his shoulder and had to go for an operation. The doctors told him he’d need 3 months before he could get back to training again. I suggested he worked out in his mind, so he did 30 minute sessions in his mind, running, stretching, lifting weights etc. Much to the total surprise of his doctor, and his coach, he recovered so quickly he was back in full training in 4 weeks. A few months ago he got his first race in the National Squad running in the 100metres sprint, helped a lot by the power of visualisation.
Here’s a reference for the scientific paper:
Ref: http://www.ncbi.nlm.nih.gov/sites/entrez?db=PubMed&cmd=Retrieve&list_uids=1597701

HEALTHY BODY-AFFIRMATIONS.

2009-06-16T10:27:00.006-06:00

Affirmations are very powerful. Say them at least twice a day, aloud if possible. More often is better, as these positive statements will begin to replace any negative ones repeatedly playing in your subconscious mind. Please, feel free to change them to better suit your own needs.

~ Today, I honor my body. I love myself, and I treat myself with respect.

~ I listen only to my own inner wisdom, and let it guide my every thought and action.

~ Today, I set my own limitations. I decide what I am capable of, and I constantly remind myself that I am capable of much more than I usually believe I am.

~ I keep in mind at all times that my opinion of myself is the only one that counts.

~ Today, I treat myself with kindness, and I love every inch of my wonderful body.

~I remind myself that I am blessed with the miracle of a healthy, mobile body, and I rejoice in that fact.

~My whole body from the inside out is healthy, well, fit, has great endurance, is strong, has a great immune system.

~My body has a great, steady, fast metabolism and is a great fat burning machine.

~My body uses food efficiently and effectively.

~My hearing is sharp, clear, and wonderful. I can easily hear and I’m a great listening, taking in what I need to and not hearing things that do not build me up, make me a better person.

~My lungs are healthy and bring in lots of good oxygen into my body and red blood cells.

~All the internal systems of my body are balanced.

~My body is beautiful, gorgeous, sexy and very fit. I look great in any bikini I desire to wear.

~I always give my body enough rest to recover.

~My body is getting healthier, stronger, younger every day. I am filled with extraordinary energy.

~I easily give my body the things it needs to be healthy, fit, well.

~I am getting younger physically every day.

RALPH WALDO EMERSON QUOTES.

2009-06-16T09:28:00.004-06:00

I love Emerson, his quotes are full of wisdom.

I hope you enjoy them as I do.

“This time, like all times, is a very good one, if we but know what to do with it.”

“Every wall is a door.”

“Nothing external to you has any power over you.”

“As a cure for worrying, work is better than whiskey.”

“We are wiser than we know.”

“Nothing great was ever achieved without enthusiasm.”

“For everything you have missed, you have gained something else,

and for everything you gain, you lose something else.”

“To be yourself in a world that is constantly trying to make you something else

is the greatest accomplishment.”

“What you are comes to you”

“Once you make a decision, the universe conspires to make it happen.”

“Make the most of yourself, for that is all there is of you.”

“We must be our own before we can be another's.”

“Make yourself necessary to somebody.”

“People do not seem to realize that their opinion of the world is also a confession of character.”

LOVE YOUR BODY!

2009-06-15T14:53:00.008-06:00

By BENJAMIN (http://likefreshair.blogspot.com/search/label/Health)

One of the greatest gifts we are given in life is our miraculous bodies! They do so much for us every day. Oftentimes we can become critical of our bodies because of their appearance or lack of certain abilities, and don't give them the proper love and attention that they deserve. Make it a practice to express love and gratitude to each and every body part, muscle and organ--for its function and constant service to you. Don't exclude anything! Love it all. It can make a great meditation. Whatever we show love and gratitude toward in this world heals and improves. This is a good practice for repairing, strengthening, and maintaing good health.

Our bodies are incredible, priceless gifts that have been entrusted to us. I heard once that we should nurture and care for our bodies like we would a brand new Ferrari. And if you think about it, our bodies have astronomically more worth than that! Like you would a nice car, you want to always feed your body the highest quality fuel. And give it exercise! Your body longs to be active.

Today look for ways to be active--and enjoy it! Go for a jog or walk, play a sport, or maybe don't opt for the closest parking space available at the supermarket.

The more we care for our bodies and are active, the better we'll feel, and the higher our energy vibration will be!

"~My body is blessed with self-healing abilities. I treat my body with reverence and respect.

My positive thoughts vitalize and quicken my body. My body, mind, and spirit act in perfect harmony.

I am whole, happy, and free. As I forgive, I reclaim my power to live happily and abundantly.~"

Today give gratitude to and for your amazing body. Treat your body like your friend, rather than constantly degrading and criticizing it. Treat it with love and respect, and you will find it will work better for you in the miraculous ways it was designed to!

WE ARE THE SPIRITS IN PHYSICAL BODIES.

2009-05-21T11:50:00.005-06:00

Today I remind you and myself that we are the spiritual being having an experience here in physical Universe in our physical bodies. Technically our body is very powerful energy manifestation device. You can think of your body as of power panel in your house. Just like electricity inters your home through the power panel, the energy which comes from unlimited universal source inters into your physical body. You have no idea just how powerful you are!

You mind is a control panel and the manifesting machine. There is a lot of information how we can manifest anything we want in our life by changing our thoughts — wealth, relationships, dream carriers and so on, but DON”T forget that all of those experience you can enjoy only through your physical body, while living on this physical universe.

Some people ignore their physical body in order to gain wealth, they eat junk food, don’t exercise, don’t sleep enough and keep their stress level high every day. They want more money to get more “staff," they look for the satisfaction for their soul in outside world. But by ignoring the body soon enough they gain extra weight and develop unpleasant physical conditions, and they start to spend their wealth to “buy” the health back…

When one is sick the money, big house and big car doesn’t mean much to him.

Take care of yourself, love and respect your physical body. Eat right, exercise and keep your emotions under control.

Enjoy your life!

Make good choices, and you will have good consequences : )

FAILURE OR SUCCESS.

2009-05-07T12:28:00.005-06:00

The Choice is Yours!

by Cheryl Vallejos

How many times do you have to fail at something in order to succeed?

Did you know that Thomas Edison failed 10,000 times while trying to invent the light bulb? He certainly had a learn and do attitude! He was able to turn each failed experiment into a successful way not to invent the light bulb. Therefore, what can we learn from this? You can adopt the fail forward strategy too.

None of us are failures

In reality, none of us are failures. It's true, we will experience times of defeat, setbacks, problems, and adversity, but remember, each one of us is meant to succeed in life, it is our destiny. However, we much choose our destiny. Henry David Thoreau said, born to succeed, not to fail. We can never be forced into having a happy and successful life. Whether or not you experience success or failure is completely controlled by what you think and do. You are the only one who can choose the thoughts that will keep you from achieving the abundant life and joy that you are meant to have. No matter how difficult things may seem, say to yourself, I choose to be a happy and successful person."

Why do some people get what they want and others fail? I believe that getting what you desire in life takes planning; it does not just happen by luck. So how do we plan for success?

It has been proven that successful people:

Do things differently than unsuccessful people

Recognize the patterns of success and follow them; one of those patterns is planning. They plan what they think and do, which sets them apart

Know exactly what they desire, have an intelligent plan for getting it, and then work their plan. They know what success will cost them in terms of time, energy, and results and they devote the right resources toward making their plans  

Therefore, we need to learn how to plan for success.

There have been reports of many people who have won the lottery jackpot, enjoyed luxuries for a short of time, and then eventually gone back to their original level of poverty. Why? I believe its because they didn’t know how to plan for continued success. No one can predictably keep winning the lottery. Those who try to rely on luck for their success lose it all and go back to where they started. Success does not like the gambler or heavy risk-taker.

Be truthful with yourself and admit where you might be coming up short. Once you identify the contrast of what's not working, you will get clear about what it is you desire. This will trigger a winning attitude that will start you racing toward a life that will surely be as successful as your desire and motivation to make it that way! It will happen!

Exercise

Decide on what you desire and write it down

Determine the amount of time that you want to complete the goal

Identify obstacles that must be overcome in order to achieve the goal

Identify the resources (knowledge, skills, people, money, etc.) you have available

Write out an action plan of the tasks to achieve the goal within the allotted time frame

Know how to motivate yourself to obtain the success you desire. Learn to overcome the failures.

Build passion by doing what you love to do.

Become a proactive thinker rewards will follow!

You have only one life...

Make it a good one!

LIFE LESSON FROM COFFEE CUPS.

2009-05-04T14:43:00.008-06:00

A group of graduates, highly established in their careers, got together to visit their old university  professor.

Conversation soon turned into complaints about stress in work and life.

 Offering his guests coffee, the professor went to the kitchen and returned with a large pot of coffee and an assortment of cups -

porcelain, plastic, glass, crystal, some plain looking, some expensive, some exquisite - telling them to help themselves to the coffee.

 When all the students had a cup of coffee, the professor said:

"If you noticed, all the nice looking expensive cups were taken up, leaving behind the simple and cheap ones.

While it is normal for you to want only the best for yourselves, that is the source of your problems and stress.”

 Be assured that the cup itself adds no quality to the coffee.

In most cases, it is just more expensive and in some cases even hides what we drink.

What all of you really wanted was coffee, not the cup, but you consciously went for the best cups...

Then you began eyeing each other's cups.

 Now consider this: Life is the coffee; the jobs, money and position in society are the cups.

They are just tools to hold and contain Life, and the type of cup we have does not define, nor change the quality of Life we live.

 Sometimes, by concentrating on the cup, we fail to enjoy the coffee life has provided us. Enjoy your coffee!"

The happiest people don't have the best of everything. They just MAKE the best of everything."

Live simply.   Love generously.

Care deeply.   Speak kindly.

My friend, you’re the miracle.  Shine a light, and enjoy the coffee!

FITNESS AND HEALTH.

2009-04-29T14:55:00.002-06:00

Fitness and health have similar properties, but they are, two different concepts. Health refers to the absence of diseases and fitness refers to the degree of body functioning and the ability of the body to handle physical demands. 

The better the functions of the body, the higher the level of fitness. The higher the level of fitness, the greater the chance of the body being free of diseases and maintaining a healthy state.

Fitness is a major part of a preventative medicine approach to health.

Consult with your doctor, before starting any fitness program.

Whether you want to lose weight or not, fitness is important for everyone, correct and regular exercise results in a large number of benefits, not only to the body but also to the mind.

We don’t have to be world-class athletes, but we should all have an exercise program with fitness goals to boost our overall general health.

Here some benefits that you will derive from Exercise program:  

•It helps maintain a healthy heart and circulatory system  

•It keeps your metabolism active and not sluggish – exercise gives you energy!  

•As well as giving you energy during the day, it helps you sleep better at night  

•It tones your muscles, giving you a more healthy appearance  

•Toned muscles help our balance which inevitably deteriorates as we get older  

•It helps maintain bone strength, which is particularly important for women  

•It releases endorphins, which make us feel good  

•It enhances our self-confidence  

HOW TO CREATE A POSITIVE MOMENTUM.

2009-04-28T13:51:00.006-06:00

There is positive momentum and negative momentum. Are you moving toward what you want...or away from it? Here are ten ideas that can help you create and maintain momentum towards what really matters.

#1 Take some time to clarify your desired future outcome. Success is seeing what you want and moving toward what you see. What is important to you? Who are you becoming? How will your intention contribute to others?  

#2 Use visual reminders of your intention. Get some magazines and cut out pictures and words related to your goal. Put them where you'll see them on a regular basis, like on your bathroom mirror, in your wallet, next to your computer screen, or on a poster board.  

#3 Set clear goals with clear timelines. Write down what the goal is, how you will know when you have achieved it, and a date when you will have achieved it. If your goal to lose weight, write down size of clothes you want to wear,or how much you want to weigh. 

#4 Be action-oriented. When an opportunity presents itself that fits with your vision, respond to it immediately.  

#5 Ask yourself, "How much and what kind of fun will I have with this project?" This will help raise your energy. If you're dreading the process there's a good chance your momentum is going to get stifled.  

#6 Fill your mind with inspiration. Read books, listen to audio programs, and watch videos that educate, uplift and inspire you. Go to seminars and attend conventions related to your goal. Read about and learn about people who have done what you want to do. Hire the professional.

#7 Step out of the box at least ones a Day. So often to move towards what we really want requires us to get out of our comfort zone. By getting into the habit of step out of the box a day you will strengthen your courage as you take those important actions that can lead to your greatest opportunities.  

#8 Create a support team. Ask a few of your friends to form a group to support each other on your goals. Hire a personal coach or a business coach. Find a mentor. Hire a financial planner, an accountant, a fitness trainer, a counselor - whoever you think would add input, support, advice, feedback, and/or accountability to help you keep your attention on your intention.  

#9 Consistently review your top three intentions. Write down your top three intentions and read them every day so they're fresh in your mind. This will add fuel to your fire and will help you focus your attention on what matters during your day. It will also help you recognize the opportunities that might help you move toward your desired future outcome.  

#10 Clarify how your intention also helps others. The fuel that can come from helping others can inspire you to take action and stay focused on your goals. When you see your intention as a cause and you find the passion and nobleness in your actions, you will likely have more energy to get the momentum going - and keep it going - as you move forward toward your intention.

When you take action and stay focused on what really matters, you create momentum... and momentum creates momentum.

PROTEIN, FAT AND CALORIES IN NUTS.

2009-04-16T19:35:00.006-06:00

Many of you ask me about benefits of nuts. By adding the nuts in your daily menu, remember that they are high in calories and high in fat. But they have a lot of health benefits if consumed in small portions. Nuts such as cashews, walnuts, and almonds, just to name few, are great snack full of protein, and they also loaded with vitamins and minerals, which add to their already outstanding profile. Just eat them in small portiions.

Nut - 100 grams	Calories	Protein	Carbs	Fats
Almonds	578	21.3g	19.7g	50.6g
Cashews	566	18.2g	27.1g	46.9g
Macadamias	718	7.9g	13.8g	75.8g
Peanuts	567	25.8g	16.1g	49.2g
Pecans	691	9.2g	13.9g	72g
Pistachios	557	20.6g	28g	44.4g
Walnuts	654	15.2g	13.7g	65.2g

PORTION CONTROL.

2009-04-16T19:03:00.007-06:00

Learn to eat small portions of healthy, fresh food. It is one of most important changes you'll need to make towards to your weight loss goal. 

The American Cancer Society created a great visual concept to ensure proper portion control by naming objects that correspond with correct portion sizes:

1 oz. meat: size of a matchbox

3 oz. meat: size of a deck of cards or bar of soap-the recommended portion for a meal

8 oz. meat: size of a thin paperback book

3 oz. fish: size of a checkbook

1 oz. cheese: size of 4 dice

Medium potato: size of a computer mouse

2 Tbs. peanut butter: size of a ping pong ball

1 cup pasta: size of a tennis ball

Average bagel: size of a hockey puck

Medium apple or orange: the size of a tennis ball

1 cup chopped raw vegetables or fruit: baseball size

1/4 cup dried fruit (raisins, apricots, mango): a small handful lunch-box size container of unsweetened applesauce

cup of lettuce: four leaves 1/2 cup cooked or canned legumes (beans and peas) 5-6 baby carrots

When you are eating at home, make sure you aren't eating directly from a bag. You won’t know how much you consumed. After no time at all you will eat a couple hundred extra calories and not even know it.

Always take products out of the bag and portion it, so you can track how much of something you ate.

Be mindful, always pay attention to your portions and quality of food you eat.

BEST NUTRITION SOURCES FOR WEIGHT LOSS.

2009-04-15T22:03:00.007-06:00

Use this guide to create a healthy nutrition plan for your weight loss goal. Make sure you provide your body with good nutritional value from the food you eat. Your body is a high performance machine. It needs protein, carbohydrates, fiber, good fat, vitamins and minerals to function properly. Healthy nutrition plan will allow your body to metabolize its fat stores more efficiently. And don't forget to incorporate the exercise to your daily routine : )

Be Healthy in Body, Mind & Spirit !

Group #1
BEST PROTEIN SOURCES
3- 5 oz. - 1 meal.
Egg Whites 1 cup.
Fresh Fish (Cod, Halibut, Pollock, Red Snapper, Flounder, Salmon)
Skinless Turkey Breast
Skinless Chicken Breast
Water Canned Tuna Fish
Round Steak
Flank Steak
Top Sirloin Steak
Shrimp, Scallops, or Crab
Low-Fat or Skim Milk
Low-Fat Cottage Cheese - ½ cup
Low-Fat Yogurt (Plain, Vanilla, or Lemon) ½ cup
Group #2
BEST COMPLEX CARBOHYDRATE SOURCES
1/2 cup dry- 1 meal.
Oatmeal
Yams or Sweet Potatoes
Brown Rice
Buckwheat
Millet
Green Peas
Quinoa
Squash
Chick Peas
Black-Eyed Peas
Lima Beans
Lentils
Group #3
BEST FIBROUS CARBOHYDRATE SOURCES
1 cup - 1 meal.
Green Beans
Broccoli
Asparagus
Brussels Sprouts
All greens
Cabbage
Spinach
Cauliflower
Cucumbers
Celery
Zucchini
Eggplant
Green/Red Peppers
Group #4
BEST CONDIMENTS
Mrs. Dash
Salt & Pepper
Reduce sodium Soy Sauce
Mustard
Salsa (without sugar)
Franks Red Hot
or Tabasco
Lemon Juice
Red Wine Vinegar
Cinnamon

HOW TO READ FOOD LABELS.

2009-04-15T21:49:00.009-06:00

By WebMD : http://women.webmd.com/how-to-read-food-labels

Just about every packaged food made in the U.S. has a food label indicating serving size and other nutritional information. The "Nutrition Facts" food labels are intended to give you information about the specific packaged food in question. Measurements of fat, cholesterol, sodium, carbohydrate, protein, vitamins, and minerals are calculated for a "typical portion." But reading these labels can be confusing. Below are some explanations of its components.

Serving Size. Serving sizes are based on the amount of food people typically eat, which makes them realistic and easy to compare to similar foods. This may or may not be the serving amount you normally eat. It is important that you pay attention to the serving size, including the number of servings in the package and compare it to how much you actually eat. The size of the serving on the food package influences all the nutrient amounts listed on the top part of the label. For example, if a package has 4 servings and you eat the entire package, you quadruple the calories, fat, etc. that you have eaten.

Calories and Calories From Fat. The number of calories and grams of nutrients are provided for the stated serving size. This is the part of the food label where you will find the amount of fat per serving.

Nutrients. This section lists the daily amount of each nutrient in the food package. These daily values are the reference numbers that are set by the government and are based on current nutrition recommendations. Some labels list daily values for both 2,000 and 2,500 calorie diets.

"% Daily Value" shows how a food fits into a 2,000 calorie/day diet. For diets other than 2,000 calories, divide by 2,000 to determine the % Daily Value for nutrients. For example, if you are following a 1,500 calorie diet, your % Daily Value goal will be based on 75% for each nutrient, not 100%.

For fat, saturated fat and cholesterol, choose foods with a low % Daily Value. For total carbohydrates, dietary fiber, vitamins and minerals, try to reach your goal for each nutrient.

Ingredients. Each product should list the ingredients on the label. They are listed from largest to smallest amount (by weight). This means a food contains the largest amount of the first ingredient and the smallest amount of the last ingredient.

Label Claim. Another aspect of food labeling is label claims. Some food labels make claims such as "low cholesterol" or "low fat." These claims can only be used if a food meets strict government definitions. Here are some of the meanings

LABEL CLAIM	DEFINITION (per standard serving size)
Fat-free* or sugar-free	Less than 0.5 gram (g.) of fat or sugar
Low fat	3 g. of fat or less
Reduced fat or reduced sugar	At least 25% less fat or sugar
Cholesterol free	Less than 2 milligrams (mg.) cholesterol and 2 g. or less of saturated fat
Reduced cholesterol	At least 25% less cholesterol and 2 g. or less of saturated fat
Calorie free	Less than 5 calories
Low calorie	40 calories or less
Light or lite	1/3 fewer calories or 50% less fat

WEIGHT LOSS SUCCESS IN JUST 6 WEEKS...

2009-04-15T13:16:00.008-06:00

Today I would like to share with you the achievement in weight loss that one of my client had in 6 weeks. The work is still in progress, but you already can see the difference in her before and after picture. I will keep her name in secret for now, because she is working on her “masterpiece” body and will share her pictures and name to all of us when it will be done J

Stay tuned for the next update and her pictures. I will post them every 4-5 weeks : )

Feel free to leave your questions and comments.

If you would like to be posted on this blog, get motivated and motivated others with your results please, send me e-mail at eurofitllc.com

Here are: “Six steps to a permanent weight loss.”

Eating a healthy fresh food a key to your weight-loss success. The same can be said for a regular exercise program.

In fact, if you succeed in changing your distractive habits to the healthy habits, you’ll be making a major, positive change, which will benefit you for the rest of your life.

You know that every day hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy, low-calorie diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.

How do you make those permanent changes? These strategies will help you to reinforce your healthy lifestyle and to keep you committed to permanent weight loss.

1. Make a commitment

Permanent weight loss starts with positive mindset and commitment. It requires focus and willingness to make changes in your lifestyle. Make sure that you're ready to make permanent changes and that you do so for the right reasons.

No one else can make you lose weight, in fact, external pressure —usually from people closest to you — may make matters worse. You must undertake these changes to please yourself not others.

2 Get emotional support

Only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Surround yourself with support from your partner, family, friends or hire a personal trainer or coach.

Pick people who you know want only the best for you and who will encourage you. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle.

3. Concentrate on short term goals.

Concentrate on “short term goals”, such as exercising regularly and eating mindfully, rather than "long terms goals," such as losing 50 pounds. Changing your thinking process, and your action habits — is the key to weight loss. Make sure that your short term goals are realistic, specific and measurable, for example, you'll walk for 30 minutes 3 days a week and you will do weight training for 60 minutes two times a week.

4. Eat mindfully, enjoy healthier foods

To adopt a mindful eating style that promotes weight loss you need to listen to your body signals for hunger, and start eating more low calorie plant-based foods — fruits, vegetables and whole grains. By decreasing calories doesn’t mean giving up taste, satisfaction or even ease of meal preparation. There are a lot of great recipes you can find now that helps you eat healthy and satisfy your taste buds. Strive for variety to help you achieve your goals without giving up taste or nutrition. Eat your food slowly and in small amounts.

5. Get active, build strong and healthy body

Dieting alone can help you lose weight, you may look skinny but body will not look toned and strong. Cutting 500 calories from your daily diet can help you lose about a pound a week: 3,500 calories equals 1 pound of fat. But by adding a 30 to 60 minute of physical activities four days a week, will double your rate of weight loss, and your body

6. Change your lifestyle

Lifestyle changes start with taking an honest look at your mindset, stress level, eating habits and daily routine. It's not enough to eat healthy foods and exercise for only a few weeks or even several months. You need to include these behaviors in your lifestyle. To do that, you need to learn to reprogram your thinking from negative to positive and change the behaviors that helped make you overweight in the first place.

To lose weight permanently you need to create a strategy to gradually change habits and attitudes that have sabotaged your past efforts.

By learning new “path” of a healthy behavior in the beginning you may have an occasional setback. But instead of giving up entirely, start fresh the next day. Remember that you're planning to change your life. It won't happen all at once, but stick to your healthy lifestyle and the results will be worth it.

ENJOY YOUR LIFE NOW!

2009-04-12T10:36:00.017-06:00

“More than any other time in history, mankind faces a crossroads.

One path leads to despair and utter hopelessness.

The other, to total extinction.

Let’s us pray we have the wisdom to choose correctly.”

– Woody Allen.

Happy Easter!

Today many of us will spend time with the family and friends, enjoying the lovely company and delicious food.

Let us today putt all extra seriousness and stress aside and don’t talk of gloom and doom, but be happy and enjoy each others company!

Negative talk won’t help us to feel better, be better or do better.

“A person without sense of humor is like a wagon without springs,

jolted by every pebble in the road.”

--Henry Beecher

Having a healthy sense of humor is very important for living a life that you desire. Unless you desire to be miserable, grumpy, ,lonely, sad , etc. Take a stock of all you can appreciate in your life and be happy! Learn laugh at life !

“ When people are laughing, they are generally not killing one another. “

--- Alan Alda

This is a time of the year to rejoice in relationship, to forgive, to forget and seek the joy and happiness in your life. It’s time to let go of all the focus on negative news, possibilities and outlook in the future. Let go of fear, doubt and worries, have faith in the loving universe around you. Trust people in your life, , laugh, be happy and enjoy every moment.

“While we are focusing on fear, worry, or hate, it is not possible for us to be experiencing happiness, enthusiasm or love.”

--Bo Bennett

Remember that “Happy Easter” begins with “Happy”.

Be happy, don’t worry. Seriously, start being happier right now. When exactly were you start living your life that you always dreamed about, when you would be happy? How about

begin with a happy part right now?

Begin with smile and share it with someone. Smile is contagious, nothing you can do when you see a little child with a big happy smile, except to smile back. Share some smiles, laughs and be happy!

“Laughter is the shortest distance between two people.

--- Guillaume Apollinaire

Laughter will break down barriers with people you interact in daily life. As long as you live on this planet you might as well enjoy it. See the humor in it, learn and lugh at it, have fun and be happy.

Happy Easter!

HOW EMOITIONS EFFECT YOUR PHYSICAL BODY.

2009-04-10T12:47:00.019-06:00

Your body always responds to the way you think, feel and act.

This is called the “mind/body connection.” When you are stressed, anxious or upset, your body giving you a signal that something isn’t right. For example, high blood pressure or a stomach ulcer might develop after a particularly stressful event, such as the death of a loved one. The following may be physical signs that your emotional health is out of balance:

.Back pain

.Change in appetite

.Chest pain

.Constipation or diarrhea

.Dry mouth

.Extreme tiredness

.General aches and pains

.Headaches

.High blood pressure

.Insomnia (trouble sleeping)

.Lightheadedness

.Palpitations (the feeling that your heart is racing)

.Sexual problems

.Shortness of breath

.Stiff neck

.Sweating

.Upset stomach

.Weight gain or loss

Unstable emotional health can weaken your body's immune system, making you more likely to get colds and other infections during emotionally difficult times. Also, when you are feeling stressed, anxious or upset, you may not take care of your health as well as you should. You may not feel like exercising, eating nutritious foods. Abuse of alcohol, tobacco or other drugs may also be a sign of poor emotional health.

Most of physical problems begins with emotional stress.

To help yourself to improve your emotional and physical health try to:

#1 Recognize your emotions and understand why you are having them.

Sorting out the causes of sadness, stress and anxiety in your life can help you manage your emotional health. Then reduce or eliminate the stressors.

# 2 Learn to express your feelings in appropriate ways.

If feelings of stress, sadness or anxiety are causing physical problems, keeping these feelings inside can make you feel worse. It’s better to talk to someone who you trust when something is bothering you. However, keep in mind that your family and friends may not be able to help you deal with your feelings appropriately. At these times, ask someone outside the situation--such as life coach, family doctor, a counselor or a spiritual advisor--for advice and support to help you improve your emotional health.

# 3 Balanced your life.

Try not to obsess about the problems at work, school or home that lead to negative feelings. This doesn’t mean you have to pretend to be happy when you feel stressed, anxious or upset, just remember –“There is no mistakes – there is a lesson.” Try to learn your lesson in a positive way. It’s important to deal with these feelings by focusing on the positive things in your life .

Keeping a journal can help you to keep track of things that make you feel happy or peaceful. Some research has shown that having a positive outlook can improve your quality of life and give your health a boost.

Also, very important to learn to let go of some things in your life that make you feel stressed and overwhelmed and make time for things you enjoy.

# 4 Reduce your stress by calming your mind and body.

Healing Meditation is very useful way to bring your emotions into balance. Meditation is a form of guided thought. There are many deferent way to meditate. Read about benefits of Meditation here : http://tinyurl.com/dn4trp

# 5 Love, Respect and Take care of yourself.

To have good emotional and physical health, it’s important take care of your body with self-love and self-respect.

Be your own best friend. And cheerleader. Think positive. Learn to eat mindfully, get enough sleep and exercise regularly. Avoid overeating and don’t abuse drugs or alcohol.

Drugs and alcohol just causes other problems, such as relationships problems, family problems and health problems.

Be Healthy in Body, Mind & Spirit : )

WISE LIFE ADVICES.

2009-04-10T00:03:00.017-06:00

Eat breakfast like a king, lunch like a prince, and dinner like a beggar. 

Don’t compare your life with others. You have no idea of the highways they have traveled during their lives.

Nobody is responsible for your happiness, except yourself.

Eliminate clutter in the home, the car, and the office. Let a new energy enter your life.

Life is a school, and we're here 2 learn. Problems are lessons that come and go; learn from them and they"ll serve u 4 the rest of ur life.

Don’t spend ur time in rumors, past, negative thoughts or things beyond ur control. It better 2 invest ur energy in the positive present.

Try to make at least 3 people laugh every day.

Live with the 3 Es:  Energy, Enthusiasm and Empathy.

Share your strengths not your weaknesses.

Putt your attention on something and it will grow. Take your attention away from something and it will fade.

Smile! This is a wonderfull day, because you are in it : )))

Do unto YOURSELF as you would have others do unto you

SPRING JUICE CLEANSE. DAY-6 AND DAY-7.

2009-04-10T00:03:00.016-06:00

“When health is absent,
wisdom cannot reveal itself,
art cannot become manifest,
strength cannot be exerted,
wealth become useless,
and reason is powerless.”
- Herophilus, 300 B.C.

So many problems in Western society comes from excessive use of fatty, refined food and drugs. Abuse and addiction touched almost everyone’s life.

All addiction are ultimately self-destructive, some of them hurts others around you as well, such as alcohol and smoking.

When you change your self -destructive habits to self-care lifestyle through internal healing processes, self-love, self-respect and self acceptance, you will begin to create the healthy and fit body and live life to your higher potential.

As you develop more nurturing and supportive habits – eating mindfully, exercising regularly, learning to reduce stress, and develop motivating attitude - you will experience greater vitality, more positive relationships with everyone in your life, and overall improved health and fitness !

Today is last day of my Spring Juice Cleanse.
Reward is great! I feel light, have more energy and look good : )
My goal is to maintain the optimum health in manifestation of harmony of body, mind and spirit.
And provide you with practical information and tools that will allow you to enjoy life completely and fully, in health, joy and happiness!

I lost 8 lb in 7 days.

Day 6 and day 7 were the same.

7 am
“Five Rites for Longevity.”

7:10 am
Meditation for 15 minutes
Both days my meditation was concentrate on gratitude for these 7 days of cleansing.

9 am
Detox tea

12 noon
Fresh Squeezed juice
1 Apple
1 Carrot
1 Beets
1 stick celery
½ lemon

3 pm
Green Tea

5 pm
Fresh squeezed juice
1 Bell pepper
1 cucumber
1 tomato
1 celery
½ lemon

6 pm
Day six – run 45 minutes outside.
Day 7 – Full body weight lifting routine 60 minutes.

9 pm
Detox tea.

SPRING JUICE CLEANCE, DAY FIVE.

2009-04-07T21:43:00.010-06:00

I lost one more pound. It's 5 lb. in 5 days.
I feel light and clean : )))

7 am
"Five Rites for Longevity."

7:10 am
Meditation for 15 minutes. My mantra was " Love" today. Felt very peacfull and ful of love after it : )))
I am sending love to the whole world!

9 am
Detox tea

12 noon
Fresh Squeezed juice
1 Red bell pepper
1 stick selery
1 tomato
1 cucomber
a little cayenne peper

3 pm
Carot, apple juice.

5 pm
Detox tea

6 pm
Swimming and steaming 1 and 1/2 hour
Excellent work out!!! Feels good : ))))

9 pm
Detox tea.

Plan to go to read and sleep at 10: 30 pm.

Group #1 BEST PROTEIN SOURCES 3- 5 oz. - 1 meal.
Egg Whites 1 cup. Fresh Fish (Cod, Halibut, Pollock, Red Snapper, Flounder, Salmon) Skinless Turkey Breast Skinless Chicken Breast Water Canned Tuna Fish Round Steak		Flank Steak Top Sirloin Steak Shrimp, Scallops, or Crab Low-Fat or Skim Milk Low-Fat Cottage Cheese - ½ cup Low-Fat Yogurt (Plain, Vanilla, or Lemon) ½ cup
Group #2 BEST COMPLEX CARBOHYDRATE SOURCES 1/2 cup dry- 1 meal.
Oatmeal Yams or Sweet Potatoes Brown Rice Buckwheat Millet Green Peas		Quinoa Squash Chick Peas Black-Eyed Peas Lima Beans Lentils
Group #3 BEST FIBROUS CARBOHYDRATE SOURCES 1 cup - 1 meal.
Green Beans Broccoli Asparagus Brussels Sprouts All greens Cabbage Spinach		Cauliflower Cucumbers Celery Zucchini Eggplant Green/Red Peppers
Group #4 BEST CONDIMENTS
Mrs. Dash Salt & Pepper Reduce sodium Soy Sauce Mustard Salsa (without sugar)		Franks Red Hot or Tabasco Lemon Juice Red Wine Vinegar Cinnamon