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Many Small Sacrifices = One Big Difference

June 5, 2010 by  
Filed under Featured, Healthy eating

Healthy eating is not something that necessarily follows an easy pattern. It would be great if we could simply flick a switch and change our habits to make our diet healthier, but as we have free will and free choice, we will always be tempted to do something that may hurt us long-term. This means that we are reluctant to make a huge change – what if it fails, and we have gone to so much effort for something to fall apart?

Instead of making one big change, there is a lot to be said for starting small and making several little changes that will be easier to maintain. Those smaller changes may seem to be nothing, but they add up. When you get up tomorrow morning and you have a choice between bacon and eggs and toast and cereal, think about what your body actually wants – there are more nutrients in the latter, and they won’t cause a mid-morning crash.

When you are offered “fries with that” if you go for a burger, say “no thanks” and enjoy a small treat that doesn’t cause you to feel like you’ve transgressed. When you are asked how you would like your eggs, don’t say “fried” or “I like mine with a kiss”. The latter is bad for you and the second isn’t funny. Try having them scrambled or poached – in all honesty there is more taste and less fat from having them this way. Small changes like this soon add up.
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Knowing The Risks Of Restaurant Eating

June 5, 2010 by  
Filed under Healthy eating

Few of us can really say that we would not enjoy the chance to eat in a good restaurant more often, and there is no reason that we should turn our backs on restaurant eating once we go on a diet. However, the truth of the matter is that eating in a restaurant is not a risk because there are no healthy options or even that they are limited, but that we know so little about the healthy option.

When we take care of the cooking of food ourselves, we know exactly what is going into it and how it is being prepared. In a restaurant we leave it up to the chef. When you look over the menu in a restaurant, it is a good idea to have a healthy option or two in mind, and then ask the waiter when ordering how exactly the food is prepared.

Different restaurants will have different policies for how the food is cooked. Sauteed vegetables are usually healthy and delicious, but the difference between frying them in vegetable oil and fat is quite marked. Asking a few questions before committing to an order is never a bad idea, as long as you are polite and reasonable in doing so.

There may be some concern that the serving staff will lie to you or tell you what they think you want to hear in order to make you pipe down and order – but if you are reasonable and polite to them, they will be likely to reciprocate, and take on board your specifications on how you would like something to be cooked.the of the to tem else be changes unlock iphone 3g You of tools as stay app challenge SIM the

Beware The Demons In Disguise

June 5, 2010 by  
Filed under Healthy eating

If eating healthily was as easy as it should be, then the diet industry – books, DVDs, diet plans themselves and exercise equipment – would be in the doldrums. The fact that it is thriving to this day is a sign that, as much as we would like to think it, dieting is not easy or straightforward.

We like to think of pasta as being the healthy option – many of us will replace fries with a serving of pasta when we are trying to lose weight – but unless we are careful, we can end up gaining more weight for the addition of pasta to our diet. A lot of it comes down to what we eat with that pasta. In some cases it is a thick, creamy sauce or a salad dressing that contains a bunch of calories. And even plain pasta can be a weight gain nightmare if we don’t get the exercise to work off those carbs.

Very often it is not what we eat but how we cook it that is the issue. Many of us will, for example, quite enjoy a nice steak every once in a while – as long as the fat is trimmed. But how we cook it affects how good it is for us. If you are frying it in oil or butter, then it will become unhealthy very quickly. If, however, you grill it or sear it in a pan, there is certainly no harm to enjoying it.

One of the most enjoyable quick meals is a chicken breast with baby potatoes. Now, boiled potatoes can hardly be a diet destroyer, can they? Again, it depends what is done with them. If they are tipped out of the pan and have a mound of butter melted over them, they’re as much a risk as fries. If they are drizzled with a little olive oil, then they’re more than fine.The Gevey jailbreak at iPhone and caution developers 4 charge the to

Why Your Diet May Not Be Working

June 4, 2010 by  
Filed under All you need to know, Featured

There are times that we control our portions, exercise regularly, skip sweets and watch everything we eat. Yet, we don’t lose a single pound and we ask ourselves the question: “Why?”

This is a dilemma which affects dieters the world over. They think they are taking the steps necessary to lose weight, but nothing seems to be happening. In essence, they are trapped in a dieting rut and they don’t know how to free themselves. As a result, they become frustrated and depressed and may then engage in binge eating.

One of the problems with diets is that they are often standardized. As a result, they don’t take into consideration your individual physiology and metabolism. They provide a cookie-cutter approach to weight loss—an approach which may not work in your individual case. As a result, an increasing number of people are turning to dieticians to formulate a person weight loss strategy for them. This process has been made easier through the Internet, where you can correspond with a dietician any time of the day or night via e-mail. The dietician can also act as your personal coach, helping you through your dieting dilemmas.

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Slim-Fast: Drinking Your Way to Weight Loss

June 4, 2010 by  
Filed under All you need to know

You may have seen one of the ever-present cans in the grocery store and been tempted to pick it up.  Yet, you’re not sure whether Slim-Fast will be effective in helping you to lose weight.  You should know that the Slim-Fast program is considered quite successful in the fight against fat—although not everyone is sold on the plan.

Nearly thirty years ago, S. Daniel Abraham revolutionized weight loss programs with the Slim-Fast drink.  According to the company website, Slim-Fast represents a sensible way to slim down.  In fact, more than two dozen medical studies indicate that the diet program is a winning formula for losing weight.   Slim-Fast is considered to be a nutritionally-balanced plan, offering dieters proteins, carbohydrates, and a healthy amount of fat.

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Beware of Diet Fads When Trying to Shed Pounds

June 4, 2010 by  
Filed under All you need to know

It might be actresses such as Suzanne Sommers and Jane Fonda, or models such as Christie Brinkley or Kathy Ireland.  It seems that a number of celebrities today offer their own weight loss programs.  The programs are appealing because we see these various svelte celebrities and we want to have bodies just like them.  The celebrities are also highly likable, so we have a predisposition to be accepting of their products.

However, did you ever stop to think whether these celebrities have any nutritional training?  Do they have medical training?  Is the information that they offer nutritionally sound?  Or is it just a good sales pitch?

Nutrition experts Annette B. Natow and Jo-Ann Heslin, authors of the book Get Skinny the Smart Way, say that consumers should be leery of celebrity-inspired diet books.  They point out that such books are often based upon nutritional fiction and that, while the diets outlined in these books may result in short-term weight loss, they can be far from healthy in the long run.  Therefore, you might consider passing up the celebrity diet books and opting for those written by nutritional experts instead.

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The Mediterranean Diet: Healthy Dietary Advice from Across the Sea

June 4, 2010 by  
Filed under Featured, Healthy Diet Tips

The popularity of the Mediterranean Diet began with a rather simple equation:  the people of Greece and Southern Italy tended to eat a diet rich in fat, yet had less cardiovascular disease than people in the U.S.  How could this be?  The answer seems to lie in the Mediterranean’s reliance on the monosaturated fat known as olive oil.  Olive oil forms the basis of Mediterranean cooking—it is the key ingredient in preparing everything from pasta to steak.  Olive oil is also considered an antioxidant, so it can be effective in the fight against cancer.

However, following the Mediterranean Diet can be a challenge.  While 40 percent of one’s total calories are derived from fat, dieters can only eat small portions of red meat.  Even fish and poultry are de-emphasized, as are milk and milk products.  However, unlike other diets, the Mediterranean Diet allows you to eat a fair amount of bread and potatoes, and you can eat eggs as often as every other day.  You can even drink wine in moderate amounts.

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When Fast Weight Loss Becomes Unhealthy

June 4, 2010 by  
Filed under Healthy Diet Tips

You’ve made the decision to lose weight as quickly as possible.  You have your diet in place and you expect to follow it religiously.  At this point, you may be wondering how much weight you can lose in a given week and whether fast weight loss can be dangerous for your body.

There are a number of things that can affect your weight loss.  For instance, family history, or genetics, can play a significant role.  Also, your weight loss may depend upon how much exercise you’re engaging in, as well as how much stress you are under.  Your metabolism, or how quickly you burn calories, can also have a major effect.

Theoretically, you could lose as much as 20 pounds a week.  However, much of that weight could be water weight.  That means that, once you go off your diet, you are likely to gain much of that weight back.  Also, unless you engage in strength training, you will be losing muscle as well as fat, since about ¼ of the body’s weight consists of muscle.   It is interesting to note that, at most, you can probably lose four pounds of fat in a given week.

Nature has a way of protecting the body against excessive weight loss.  If, for instance, your calorie count suddenly drops, your body will compensate for the fact by reducing your metabolic rate.  As a result, you’ll need fewer calories to maintain your weight.  This explains why some people lose weight up to a point and then cannot lose any additional weight, no matter how hard they try.

If you lose weight quickly, there’s a good chance that your health will be jeopardized.  For instance, fast weight loss has been linked to the appearance of gall stones.  Also, you may experience loose skin as your weight goes into free fall.  Perhaps most distressing of all, if you experience rapid weight loss, there’s a good chance that you will gain the weight back again.  This is because it is very difficult to maintain a healthy diet regimen.  You may find yourself falling back into your bad eating habits after a period of deprivation.

Fast weight loss also places you at greater risk for an eating disorder.  You may be tempted to starve yourself, leading to anorexia.  Or, because your food cravings are so great, you may want to binge and purge, leading to a case of bulimia.  This is why it is so critically important to lose weight under a physician’s care.  Otherwise, you could be doing more harm to your body than good.

Although the body has the capability of shedding a great deal of weight over a period of time, most medical experts agree that one should not expect to lose more than one or two pounds a week in order to remain healthy.  This can be disappointing to a dieter, especially one that needs to lose about 50 pounds.  However, doctors believe that the go-slow approach is best for long-term weight loss.  Otherwise, you could end up with a number of health problems you weren’t anticipating.

There are a number of approaches you can use to lose weight.  For instance, you might follow the Atkins plan, the Zone, or the diabetic diet.  You might try Sugar Busters or the Carb Addict’s prescription for losing weight.  However, it is vitally important that you accompany your diet plan with an effective exercise routine.  One of the best exercises you can do, in fact, is the easiest—walking.  It has been said that you can lose as many as two pounds a week, just by walking alone.

As has been demonstrated here, rapid weight loss should be approached with caution.  It is far better to lose a few pounds each week and maintain that weight loss over the long term.  In essence, all good things take time, and that is particularly true when it comes to weight loss.  Perhaps the best advice is to be patient.  Follow a reasonable diet, get plenty of exercise, and drink a good amount of water.   That way, you should be able to slowly lose weight—without jeopardizing your health in the process.

If You Want to Lose Weight, Stay at Home

June 4, 2010 by  
Filed under Healthy Diet Tips

Some interesting new research indicates that you are better off staying home than eating in a restaurant, if you are trying to lose weight.  Given the fact that as many as two-thirds of Americans are overweight, and many people spend at least part of their day in restaurants, the findings are particularly troubling.

According to Dr. Caroline Cederquist, a physician specializing in weight management, in 1978, less than 20 percent of the calories Americans consumed were eaten outside the home.  As late as 2003, the number had climbed to 50 percent.   Cederquist says that restaurant food tends to be higher in calories because it relies so much on salt, sugar, and oil.  Also, restaurant portions tend to be larger, making it difficult to make healthy choices.  It has been estimated that restaurant servings tend to be three to four times greater than typical serving sizes.  Another problem is that restaurants often serve bread or rolls with a meal, which can cause dieters to pack on the pounds.

Restaurant appetizers tend to be extremely high in calories.  For instance, a basket of fried onions can pack a whopping 2,000 calories.  Now, while you might not devour the entire basket yourself, chances are you will have a good share of it if it is passed around the table.

A number of restaurants now offer free refills of soda.   Soda glasses also tend to be large, meaning that you are receiving greater servings of this sugary beverage.  Just the soda alone can put you far over your daily recommended allowance of calories for weight loss.

Another problem is that we have been conditioned to clean our plates.  With plate sizes growing in restaurants, this becomes a critical weight issue.  You may feel morally obligated to eat everything that’s placed in front of you—even if your weight and health will suffer as a result.

Once people become accustomed to large portions when eating out, they tend to increase their portion sizes at home as well.  As a result, dieters can be sabotaged both in restaurants and at home.  If you eat out more than once a week, toning down your portion sizes can be particular difficult.

Perhaps the greatest challenge to any dieter is the restaurant buffet.  There are so many different foods being offered, it is difficult to limit yourself.  Also, since you can go back to the buffet as many times as you want, you may be tempted to overindulge.  As a result, dieticians recommend either avoiding the restaurant buffet altogether, or limiting your second portions to fruits and vegetables.

Yet another problem is the type of entrees served in restaurants.  They tend to be rich in fat and calories.  Fettucini Alfredo, prime rib, and fried chicken can all cause you to gain weight.  A number of restaurants are now designating low-fat entrees on their menus, a trend which bodes well for the future.  However, this experiment is still limited to a small portion of restaurants—it has not yet become a widespread trend.

Of course, eating out does not necessarily mean eating at restaurants.  It can also mean eating in the car, where you may be prone to non-nutritious snacking, or eating at parties held at the homes of your friends and relatives.  At parties, diet-saboteurs such as potato chips and cookies tend to be plentiful; at times, you may find such goodies hard to resist.  Eating at home shortly before a party may be the best way to avoid gaining unwanted pounds.

What can you do if you are forced to eat out several times a week?  Make sure that you stick to your diet plan.  Don’t be tempted to indulge in the wrong kinds of foods “just this once.”  Select entrees that are accompanied by vegetables, and resist the urge to order dessert.  Consider eating only half of your entrée and boxing up the rest for your next meal.  And don’t starve yourself prior to eating out.  Such a tactic will cause you to overeat once you get to the restaurant.   Following sensible eating patterns, both at restaurants and at home, will help you to achieve your ideal weight.





Sometimes You Have To Think Small

June 4, 2010 by  
Filed under Healthy eating

Often getting a healthier diet is not just about what you are eating, but how much of it. For example, there is no real reason to stop eating foods like pasta or cheese – but a mound that fills the plate is always going to be unhealthy.

Many of us make the mistake of eating until it is uncomfortable to eat more. This is never going to work out well because we go on eating after we are satisfied and all of a sudden we have overloaded our digestive system. The digestive system is not like a muscle, that will get more powerful with every workout. We need enzymes to digest food, and when they are overworked it causes a deficiency.

In this respect, eating healthily can be as much a matter of making small changes as doing anything radical. Even a seemingly cosmetic change like using smaller plates can be helpful. We are conditioned to think that empty space on a plate is a bad thing. All that really matters is how we feel after eating. If after a meal you don’t feel hungry, then the meal has done its job.

In France, a country with less of an obesity problem with most, the diet is far from boring. The major difference between there and many English-speaking countries is that they eat less food at a sitting. The French do not eat until they can eat no more – rather they eat until they have eaten enough, and enjoy the food for its taste. In this respect, there is a lot we can learn from them.

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