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16 Tips to Looking + Feeling Great
Jesse Cannone

Do you want to improve the quality of your li

16 Tips to Looking + Feeling Great Jesse Cannone

Do you want to improve the quality of your life Do you want to look and feel better than you have in years – maybe better than you ever have before Do you want to protect yourself from disease and injury And do you want to live a longer, more vital life

I’m confident that you answered YES! to each of those questions, just as the hundreds of individuals I’ve counseled, coached, and trained in my career as a Certified Personal Fitness Trainer and Rehabilitation Specialist.

I’m now going to reveal to you the 16 essential strategies that have enabled my clients to achieve the health and fitness goals they always wanted!

16 Essential Weight Loss and Fitness Strategies

1. In the beginning, your fitness program should not be overly aggressive. One of the biggest problems people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness program. Attempting to do too much too fast is worse than doing nothing at all! Because then you feel like exercise is too hard and it’s just not for you.

Start out slow, maybe just shooting for 1 or 2 workouts a week. Once you have successfully added that to your normal routine, then attempt to slowly add to your fitness program. Plus, most people don’t need to exercise more than 3-4 times a week. That doesn’t mean you can’t exercise more; it’s just not necessary.

2. Always have a detailed plan! In order to reach your health and fitness goals, you must have a road map to follow. I can’t stress this enough. If you are unsure of how to put together a fitness plan, or if you’re uncertain of the effectiveness of the one you have, I highly recommend you consult a professional fitness trainer. With a well thought out plan you are much more likely to be successful!

3. Set realistic, attainable goals. You must have tangible, quantifiable, short and long-term goals so you can measure and assess your progress. Too many people have totally unrealistic expectations of what to expect from an exercise and nutrition program. The best way for you to understand what is realistic and attainable is to talk with a fitness professional – not to buy into the “hype” of infomercials and diet and fitness products that are blatantly misleading.

4. Keep a journal! This is one of the most important things you can do. If you’re not tracking what you’re doing, how will you know what worked There are quite a few great exercise and nutrition logs I’ve come across. You should keep track of all your exercise and also each day’s food intake.

There’s a company called NutraBiotics that makes a great 90-day journal that can be used to track strength training, cardiovascular exercise, and daily nutrition. If you would like more information on this journal, please feel free to call me at 240-731-3724.

5. You must be accountable! Set exercise appointments with yourself if you’re not working with a personal fitness trainer. Use your appointment book to set aside times for exercise, just like you do for meetings or events. Don’t let things get in the way. Nothing is more important than your health! If you don’t have your health you can’t effectively do anything. I often have mothers tell me that they can’t find time to exercise because they have to take care of their children. I have 4 daughters myself, and a baby on the way, so I know exactly how hard it is. Whatever your situation is, making the commitment to exercise and your health IS possible, and very important. Plus, it sets a great example for the children!

6. Remember the benefits of exercise. Being physically fit affects every aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better, and live better! Remember how good it feels to finish a workout, and how great it feels to meet your goals!

7. Exercise safely and correctly. So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise. Educate yourself on how to exercise correctly. The best way to do that is to hire a personal fitness trainer. It could be for just a few sessions to learn the basics, or it could be for a few months to learn everything. It’s completely up to you. But statistics prove that those who understand how to exercise correctly get better, faster results. And that’s what you want, right

8. Enjoy your exercise! For example, if you hate doing strength training, try to find ways to make it more enjoyable. Circuit training might be a more fun and exciting way to fit this important part of fitness into your program. The key is you should enjoy it, and if you don’t you need to look for other exercises or activities to replace whatever it is you don’t enjoy.

If you don’t enjoy it, how do you expect to stick with it

9. Make time to stretch! It has so much benefit and takes very little time. So many people suffer from various aches and pains of which most can be eliminated by basic stretches! Try to spend at least 5 minutes after each workout stretching. For more information on stretching and how it eliminates aches and pains, please call 240-731-3724 to request a FREE copy of my special report “No More Back Pain”.

10. Don’t think you need to exercise 5 days a week! I touched on this earlier. Many people feel they’re getting fat because they’re not exercising. Totally not the case! Exercise is not the answer! It’s all in your eating habits. However, exercise can aid in burning body fat, plus there are numerous health benefits. Think of exercise as a bonus.

How many people do you know who exercise 3-5 times per week, but still fail to meet their weight loss and fitness goals I’ve met hundreds!

First look at your eating habits, such as: when you eat, what you eat, how much you eat, where you eat, and how often you eat.

11. Never skip breakfast, or any meal! If you want to maximize your fitness or fat-loss efforts you’ve got to eat breakfast! So many people skip breakfast, and it’s the worst thing you could ever do when it comes to fat-loss. Skipping meals throws your blood sugar all out of whack and it sets you up to store your next meal as fat, almost guaranteed!

12. Eat fat to lose fat. Healthy fats are necessary to your body for numerous reasons: regulating hormonal production, improving immune function, lowering total cholesterol, and providing the basics for healthy hair, nails, and skin.

The key is to eat the right types of fats. The “good’ fats are monounsaturated and polyunsaturated fats like olive oil, canola oil, sunflower oil, safflower oil, and avocados, to name a few. The “bad” fats are partially hydrogenated oils, and trans fats. Most processed foods contain large amounts of these bad fats. For more information on the different types of fats, please call 240-731-3724 to request a FREE copy of my Healthy Eating Guidelines.

13. Drink plenty of fresh, clean water. Yes, I know that you have probably heard this one over and over again. But there’s a reason for that – it’s that important! The recommended daily intake of water is 8 glasses, or 64 oz. You should even be drinking even more if you are active or exercise regularly.

And no, soda, juice, coffee, and tea DON’T count! Nearly every chemical process place in your body, takes place in water! Proper blood flow and digestion are both affected by how much water you drink, and poor blood flow and digestion can be linked to numerous health conditions.

14. Stabilize your blood sugar! If you want to burn fat and prevent your body from putting it back on, you must stabilize your blood sugar. In order to do this you need to eat small, balanced meals or snacks every 2-3 hours.

Fasting, skipping meals, and overly restrictive diets will enable you to lose weight – in the short run. The weight you lose is primarily water weight and muscle tissue, and in the long run has opposite effect of what you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by slowing down the metabolism and storing nearly all calories as body fat. Plus, losing muscle tissue is the last thing you want to do. Muscle burns calories, even while you sleep. You should be focused on increasing, or at least maintaining muscle tissue.

15. Focus on increasing muscle tissue. As I mentioned previously, muscle burns calories, so if you want to increase your metabolism, you have to increase your muscle. The best way to do that is with progressive strength training. That doesn’t mean you have to join a gym, buy expensive fitness equipment, or follow some bodybuilding workout program; it simply means you need to challenge your muscles! You can do that at home in just 15-20 minutes, 2-3 times a week.

16. Get the help of an expert! Obviously, meeting your health and fitness goals is important to you, so why not eliminate the guesswork and start seeing the results you have always wanted With the help of a qualified professional you can!

If your car breaks down, where do you take it Mechanic, right How about if you have a cavity Dentist. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert I don’t know exactly, but I encourage you to make the investment in yourself- in your life- by hiring a professional to educate you and help you meet your goals.

So there you have it. The 16 essential strategies for an effective weight loss and fitness program that will have you looking and feeling great!

About The Author

Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com info@guaranteed-weightloss.com

7 Strategies for Handling Last Minute Meetings
Susan Friedmann

7 Strategies for Handling Last Minute Meetings Susan Friedmann

Have you ever found yourself having to scramble to organize a meeting at the last minute Wouldn’t it be nice that if and when this daunting situation arose, you were well prepared with all necessary information ready at your fingertips That’s why I’ve developed the following seven survival strategies to help you plan for the inevitable, because you know as well as I, it’s going to happen ‘someaday.’

Survival Strategy #1. Question the meeting need.

Before you jump into automatic pilot to start your last minute meeting organization, challenge the request. Since deciding to hold a meeting demands serious consideration because of the costs involved, both direct and indirect, double-check the rationale for holding the meeting. Develop a few pertinent questions to ask and find out if a meeting alternative, such as a teleconference would achieve the same results.

Survival Strategy #2. Know the basics.

If the meeting really needs to happen, make sure that you plan for the basics: What is the purpose of the meeting Where should it take place – on or off-site When is it scheduled for – date and time What’s the meeting agenda Who needs to be invited What refreshments and snacks are needed What specific materials and equipment is needed What travel and hotel arrangements, if any, are necessary What’s the meeting budget

When it comes to budget, remind your boss that good quality, last minute buying and cheap don’t usually correlate. The reality is that last minute pricing may well come at a premium.

Survival Strategy #3. Develop checklists.

Checklists should be every meeting planners guardian angel. They’re there to help out in time of trouble and avoid unnecessary panic. With the hundreds of pieces that make up the meeting puzzle, the only way to put them together and keep tabs on all the details is with a checklist. Become a checklist fanatic and consider having a checklist for each checklist. Cover all your bases. The more thorough you are, the greater the probability of success, even at the last minute.

Survival Strategy #4. Create a contact list.

When you need something in a hurry who do you call These are the people who need to make up your contact list. Consider your facility needs, catering, audio-visual, etc. Compile a list with phone including cell phones, fax and email information. Keep this list updated annually as contacts and their information can change. Also include useful website resources as you find them, but remember to check them out beforehand.

Survival Strategy #5. Build relationships.

Don’t wait until you need a favor from someone, rather continually find ways to build a “dream team” or support network. Build a contact base of other meeting professionals, suppliers, vendors and angels you can call on at the last minute to help you out. Take time to discuss their strategies and resources for dealing with last minute meetings, and add this information to your “survival kit.” Don’t forget to include your fellow co-workers who might be willing and able to help out at a moment’s notice.

Survival Strategy #6. Develop contingencies.

Because your plans are last minute, the greater the chance of something not working out the way you’d like it to. So what’s your backup If you don’t have one, all your original plans could be destroyed in an instant, and you’ll be scrambling even more than before to put a second strategy into operation. Have a Plan B ready “in the wings” just in case you need it. Once again, the more thorough you are, the greater the probability of pulling off this miracle.

Survival Strategy #7. Learn to laugh.

Keeping a sense of humor will definitely help prevent you getting mad, angry and frustrated with those disorganized managers who leave things to the last minute and expect you to perform miracles. Learn to laugh at them and yourself to keep a saner perspective on life. If nothing else, remember that laughing is a great survival technique, which is good for your health and will help reduce stress and blood pressure levels.

About The Author

Written by Susan A. Friedmann,CSP, The Tradeshow Coach, Lake Placid, NY, author: “Meeting & Event Planning for Dummies,” working with companies to improve their meeting and event success through coaching, consulting and training. Go to http://www.thetradeshowcoach.com to sign up for a free copy of ExhibitSmart Tips of the Week.

Army Ranger Reveals How to Control Corporate Stress
Dale Collie

Army Ranger Reveals How to Control Corporate Stress Dale Collie

"Adopting the right attitude can convert a negative stress into a positive one." Hans Selye - the "father of stress" and founder of the Canadian Institute of Stress.

Every worker in America has heard of individual stress management techniques -- relaxation, meditation, and visualization -- good tools for getting through stressful periods. But if theyre so great, why do we still have all this stress

Were going to need something more than mood music, aroma therapy, and comfortable lighting to get beyond the stress of todays workplace. Were going to need managements attention because stress control is a leadership responsibility.

The US Army has plenty of experience with stress control as front line leaders strive to keep GIs on the job. Traditionally, the US Army has lost as many soldiers to stress as to enemy gunfire - a ratio of 1:1. The most elite units trim this loss to a ratio of 1:10 - one stress loss for every 10 wounded soldiers.

Regardless of the ratio, every front line soldier is critical to winning the battle. Commanders know that controlling stress under fire is as critical as food, fuel, and ammunition. The same holds true for corporate America. You cant get high productivity with high absenteeism.

Combat leaders watch for stress symptoms and take action. They are taught to "Know your troops, and be alert for any sudden, persistent or progressive change in their behavior that threatens the functioning and safety of your unit." FM 6-22.5, "Combat Stress"

Specifically, front line leaders are taught to help overstressed soldiers in six ways:

Army Step 1. Reassurance

Corporate Solution: Some people need contact with the boss to assure them that things will turn out ok. Spend time to find out workers concerns. Ask for their observations on recent events. Find out what they think about upcoming changes. Ask for their advice -- theyll admire you for demonstrating your trust. Simple remarks showing your confidence in workers can make a big difference.

Army Step 2. Rest and sleep

Corporate Solution: Its worth your while to offer some additional time off if stress is interfering with performance. Consider giving additional breaks to relieve mental and physical fatigue. Improved productivity will more than pay for the unstructured breaks that over-stressed workers will take on their own.

Find out whats needed to help employees get more rest at home. Bring in experts to teach the importance of rest and relaxation. Take a look at that overtime schedule; the extra work might be taking its toll in absenteeism, illness, accidents, and attitudes.

Army Step 3. Food and fluids

Corporate Solutions: You can influence how people eat by getting experts to teach the importance of proper nutrition. Make sure nutritious snacks are available alongside the junk food in vending machines. Provide healthy snacks mid-morning and mid-afternoon when energy levels begin to fade. The investment will pay off in better performance. Reward good health.

Army Step 4. Hygiene - bathing, clean uniforms

Corporate Solution: A scheduled break to get cleaned up before lunch or after a hard day of dirty work can pay off in a big way. Make sure everyone has the right protective clothing for the job. Extreme temperature and dampness create stress that can be easily relieved by proper apparel and hygiene breaks. And, as surprising as it might seem, some employees do not have running water at home.

Not all of them have hot water. Not all of them have washing machines. Make these things available at your workplace or find alternatives. One-time arrangements can go a long way in helping stressed workers get their emotions under control and get their productivity up where it belongs.

Army Step 5. Discussion - A chance to talk about what happened, to tell war stories

Corporate Solution: Everyone benefits from a chance to tell about what went on. Some people are more sensitive than others. There is often great value in routine meetings to kick off the shift or explain the days activities. Scheduling time before or after meetings to talk about what happened can relieve stress for those in the spot light. Team discussions after sales calls can help stressed workers understand the results and focus on what needs to be done.

In times of high stress, some people need to talk about what happened to others around them - family members, community tragedies. Managers can handle the day-to-day conversations and experts are available to address major stressors. Help workers tell their "war stories."

Army Step 6. Restoring identity and confidence with useful work

Corporate Solution: As soon as possible, over stressed workers need to return to their positions of responsibility. They need to see that a they can perform well b that management recognizes their efforts c and that life goes on. Emphasize small accomplishments. Find reasons to reward each person for their achievements.

GIs usually return to their jobs after a short rest, a hot shower, a chat with their supervisor, and a warm meal. Your people can do the same. Most of the time, they can continue in their jobs if you pay attention to their basic needs.

Watch for high stress period in your business cycle and schedule time to work on these six steps. Youll improve productivity and the workplace environment by taking care of your people. Your investment of time and money will be rewarded in better performance and lower costs.

Work with your human resources experts to assist those who are beyond your ability. Let the professionals take care of the severe cases while you take care of your other employees and get the work done.

Can you identify employees who are suffering from stress Do you know what to do about it Evaluate employee problems with an eye toward stress control. Send a blank email to toptenstressors@couragebuilders.com for a f`r`e`e article about the top ten causes of workplace stress.

Copyright 2004 - Dale Collie

You may publish this article electronically or in print f`r`e`e of charge. Just include my full byline and add a hyperlink for web postings. When you publish, please send a courtesy link or email to collie@couragebuilders.com.

About The Author

Dale Collie collie@couragebuilders.com speaker and former US Army Ranger, CEO,and professor at West Point. Selected by "Fast Company" as one of Americas Fast 50 innovative leaders. Author of "Frontline Leadership: From War Room to Boardroom," and "Winning Under Fire: Turn Stress into Success the US Army Way." McGraw- Hil Free newsletter upon request: MailTo:subscribe-956606571@ezinedirector.net

When Working From Home...
Christoph Puetz

When Working From Home... Christoph Puetz

A home-based business has a lot of advantages over the traditional 9-5 office system, and most web hosting businesses seem to be run out of an home office. However, working from home could mean that you might lose the structure and schedule of a normal office environment. We collected a few tips and tricks to keep you on track.

Kick Start Your Day

How you start off will determine how you end up! Begin your day with some positive thinking, do some workout running, ride your bike to get your head cleared out, have a healthy breakfast of reasonable size too much food makes you tired again, take a shower, and then get started on your work day.

Develop A Work Schedule

Working at home will come with it a lot of flexibility and freedom. However, you need to be careful that you dont misuse it. You are now your own boss, so act as if you ARE the boss! Work out strict time schedules -and stick to it. Plan out all the all the tasks you would like to get accomplished in your day, and make sure that you achieve your target. If you are not disciplined enough it will come back and haunt you.

Love Your Work

Make sure that the work you do is something you really enjoy doing. To be successful in this business, you need to be really passionate about your work. Dont fall into the trap of thinking that because you have a background in web hosting and the experience in this field, that this will be a breeze. Learn to recognize what will motivate you, what will excite you - and build your business based on that spirit. If you are afraid to check the status of your servers and email every morning and it is giving you a weird feeling in your stomach you should eventually consider a different career. One sure sign of knowing that you really love your work is to get that motivating and relaxed feeling when you wake up every morning. Of course, youre going to have your good days and your bad days at the office - but a strong enthusiasm for your work ensures that youll end up having more good days than bad days at the office.

Have a Real Home Office

Running your business from your bedroom is really not the best idea. You should have a separate area to work from. This could be a second bedroom in your apartment or a finished basement in your house. If that is not possible e.g. you live in a one-bedroom apartment, you will have to work around it - especially if you do not live alone. A Spanish wall and a real desk will eventually give you a little room. Make sure you keep an office a priority when moving one day. If you already have enough space and a separate office, furnish it accordingly. I personally use a kitchen countertop board as my desk. It goes from wall to wall across the room. It is deeper than a regular desk and I have plenty of space for everything. Having space can be a key. It is easier to find tools, manuals, or documentation. I can reach the printer and the cable router easily and the fax is also just around the corner.

Establish that "you are at work"

Imagine you are at work in your home office and your wife or kids come into the room every 5 minutes. As nice as it is to have them around - often you need to make sure that they understand that you are working. You cannot just run down to the grocery store to buy diapers or milk real quick. You are at work. Or did your boss at your old place of employment did let you go to the grocery store real quick Probably not.

Snacks

You might feel like munching while you work, and thats one of the benefits of not working in a conservative corporate environment, right However, be sure that you do not have to leave your office for everything. A journey through the house in search of food might lead to a detour or two to check up on what the kids are doing. 5 minutes here and there can add up really fast. Remember - you want to be productive.

Family Time Out

This one might seem a very difficult initially - but keep your work time separate from your family time. Of course, one of the prime reasons of you opening your home-based business was probably to spend time with family. However, your business is serious business, and needs some serious time too! The great thing is - you can often work around family things. Seeing your son playing soccer in the afternoon can be rewarding and it makes the work at night easier to handle. Most parents will miss a lot of their kids activities because they have to work in an office downtown.

This article can be published by anyone as long as a live back link to http://www.smallbusinessland.com is provided. this note can be removed as long as a link from the authors resource box is provided

About The Author

Christoph Puetz is a successful small business owner Net Services USA LLC and international author.

Guides, Tutorials, and Articles for small businesses - http://www.smallbusinessland.com.

The 11 Best Money Saving Ideas of All Time - Part 1
Palyn Peterson

The 11 Best Money Saving Ideas of All Time - Part 1 Palyn Peterson

At any time in history, no matter what the current state of the economy, no matter what the current trends, no matter what the unemployment rate is or where interest rates lurk, some money-saving ideas stay true.

Some of you may have heard of these ideas before, others may be entirely new to you. But whether you are familiar with these super secrets or not, it will be well worth your while to put them into effect in your own life. The magic they will work on your financial life is guaranteed. I urge you to put them to work - any one of these could change your life! Big changes come from small steps. One plus one does equal two, so if you add one from eleven different places, you will see big results.

This is a four part series giving you advice on saving your hard-earned money in a variety of down-to-earth ways. Nothing here is anything that anyone cant do on a daily basis.

Amazing Money Tip #1:

The great scientist Albert Einstein once said, "It takes a genius to see the obvious." What he meant by that is that sometimes the simplest things in life are the most powerful ... but because they are so simple, we tend to ignore them, and not let them work for us.

One of the simplest but most powerful money making ideas is this: keep a daily log of everything you spend. Go to the dollar store and buy a little notebook and carry it with you wherever you go. Write down every penny - every single penny - you spend. Its as simple as that.

If you do this, you will find something magic happening in your financial life in just a few weeks.

There is something incredibly powerful about writing down all your expenditures. It makes the flow of money through your life more real and exact. It shows you simply and clearly just where you are spending your money, on what and why. Once you know that, it becomes much easier to control your spending.

Many people who have taken up this practice have not only learned something about themselves which they never knew before, but they are often astounded.

For example, a person could realized through examining their notebook that they actually spent nearly $2,000 throughout the year on diet soft drinks, snacks and candy bars! Since their job only brings in $25,000 per year, they realized that 8% of their entire income was being frittered away on something entirely frivolous. The person gave up the snacks and drinks, and found they had enough money to go on vacation the following year. If you had the choice between snacks or a much needed vacation, which would you choose

The point is, it was their daily expense log that helped achieve the insight and clarity they needed to get control of their finances. Thats what a simple spending record will do for you - it will give you control over your spending, and thus your financial life. There may be nothing but a 75-cent notebook and a ballpoint pen between your life of financial struggle and financial freedom.

Amazing Money Tip #2:

Stop deficit spending! We all know how much trouble Uncle Sam has been creating spending more money than our country takes in. Its called deficit spending. Well, dont fool yourself. The same rules apply to you. Using those evil little plastic cards may be the "American Way," but its a darn poor way.

Today, the average credit card holder is carrying $8,000 in plastic debt!

Spending yourself into debt with a credit card is unbelievably easy, as many of you already know. The reason is psychological. When you give that clerk a credit card, its just not the same as handing over a stack of green dollar bills. Would you as readily hand over a fistful of ten dollar bills as flip a credit card across a counter Probably not.

Credit cards put you in the hole and keep you there. Even for people with good incomes, paying your credit card debt down to zero is amazingly difficult. And make no bones about it, credit card debt will sap your financial strength just as readily as an open vein will deplete your physical body of its very life force. Using a credit card by choice can quickly turn to using it for need. Once you get to that point, you are already in trouble.

There is no secret to freeing yourself from the credit card game. You must take out a pair of scissors today, cut your cards in half, and begin paying them back, slowly but surely. Be sure to always pay more than the minimum amount due, even if it is just $10 more. Once you stop adding to the debt, even small payments will eventually add up. You can get out of debt if you are patient and disciplined. Once your cards are history, you must adopt a strict pay-as- you go policy. Instead of buying now and paying later, save now and buy when you have the full amount.

Once again, this is not rocket science, but stopping credit- oriented consuming is one of the most powerful financial tools available to anyone today. Why not pick up this tool and use it

Amazing Money Tip #3:

Sell your junk. Thats right, its high past time for a major yard sale. Search through your house or apartment for every single item you dont need, and could sell at a flea market or yard sale.

Take an inventory. The truth is, most people are astounded by what they own - and how much money they have tied up in useless stuff. Why let it collect dust in your attic while it could collect interest in a savings account.

You could easily be $500, $1,000 ... even $3,000 richer by the end of the week. As an added bonus, youd have your place cleaned up, and you will have a fresh feeling of starting over. A garage sale is an excellent way to not only clean out your house, but it often gives a psychological boost that helps people get control of their life and money.

The next of the 11 best money saving ideas of all time will be discussed in part 2. Until then, take note of what you have learned so far and put this information to good use. Read and reread this article; I bet you will notice a difference sooner than you think.

Copyright © by Palyn Peterson palyn@futureinternetmarketing.com

About The Author

Get the very same internet marketing techniques that many "gurus" are asking you $200 for -- FREE. Discover 24 necessary techniques. Youll also receive a free $gift$. http://FutureInternetMarketing.com/guide.htm palyn@futureinternetmarketing.com

The Cost of Green Eggs and Ham
A. Raymond Randall, Jr.

The Cost of Green Eggs and Ham A. Raymond Randall, Jr.

Young readers know that March 4th is the birthday of Dr. Seuss. Many parents trip their tongues over Seuss stories like "Green Eggs and Ham". "Do you like green eggs and ham/I do not like them, Sam-I-am./I do not like green eggs and ham".

Our son wields a wild spatula when making his April Fools Day green eggs and ham. Sometimes his culinary skills warrant a cost per item analysis the same way the U.S. Department of Labor reports the Consumer Price Index CPI.

CPI reports tell us what a "basket of goods and services" costs using a benchmark dating from 1982-1984 Importantly, the CPI becomes one of many components within inflation measurement models. The CPI "basket of goods" leaves out green eggs and ham, however, it includes breakfast cereal, milk, coffee, chicken, wine, full service meals and snacks. CPI reports account for 7 or 8 categories of goods and services in the U.S. economy. If you recall Psychology 101, each category coincides with Abraham Maslows basic or physiological "Hierarchy of Needs".

When the U.S. Bureau of Statistics announces the CPI most countries have a similar index, Wall Street listens because price increases suggest inflation concerns. When prices inflate, wallets deflate making consumers shy about spending. As you may observe, consumer spending drives worldwide economic productivity; for example, our spending habits account for nearly two-thirds of all U.S. economic activity.

Although statistical patterns for Internet spending seem scant, the effect appears the same. Mall shoppers and Internet surfers open or close their wallets based on value and price. Inflated costs suggest decreasing value for products or services. Likewise, inflation pushes credit card interest rates higher, thereby adding another burden to the consumer.

Inflation decreases the value of the dollar also. Ask your grandparents what they could purchase with a dollar compared with what that same service or product costs them today. Their experience explains inflation with more colorful expression than the CPI.

Investors become unnerved by inflation as evidenced by Wall Street sell-offs when CPI numbers go up. When interest rates increase, the cost to borrow increases making it more difficult for corporations to borrow for expansion, earnings decrease and stock prices stagnate.

Inflation numbers since 1926 average about 3.1%. In 1980, inflation peaked at 14%. High interest rates attract investors to bank certificates of deposit. However, investors often overlook and misunderstand "real rates of return". If a bank certificate of deposit earns 5% annually and the inflation index reads 2.5%, then your "real rate of return" becomes 2.5% 5%-2.5%. When bank certificate of deposits paid 16% in 1980, the real rate of return provided a measly 2% 16% - 14%, and then U.S. investors paid tax on that 2%. If you choose bonds or certificates of deposit as investments, consider laddering your maturities e.g. with $100,000 to invest have $10,000 come due every year for ten years.

Stock or equity securities out perform bonds and certificates of deposit with returns exceeding inflation numbers. However, when inflation increases, stocks go down in value initially. Stock investing seeks long term returns which average about 11% since 1926. Since inflation averages about 3.0% during the same time period, stocks provide an 8% real and reasonable rate of return. Stocks, including stock mutual funds, confront investors with greater short term risk while offering higher real rates of return over long term time periods. This risk reward trade off allows you to purchase your green eggs and ham during any economic cycle.

"I learned there are troubles of more than one kind./Some come from ahead and some from behind." - Dr. Seuss

About The Author

Ray Randall serves clients as a registered investment advisor with his firm, Ethos Advisory Services, Essex, Massachusetts http://www.ethosadvisory.com, and coordinates the developments at Echievements http://www.echievements.com.

Home For The Holidays: Visiting Aging Parents
Linda LaPointe

Home For The Holidays: Visiting Aging Parents Linda LaPointe

Joanne returned home after not seeing her parents for about 6 months. She found her dad is not doing nearly as well as he has been leading her to believe. Their weekly conversations were centered on talking about Joanne’s mom who had been ailing. Her dad had kept up the façade that he was taking great care of her and all was well.

She found out differently. The house was a mess and had not been cleaned well in some time and needed quite a bit of maintenance as things were starting to fall apart. Bottles of pills were outdated indicating they hadn’t been taking them as prescribed. The refrigerator was almost empty of nourishing food. She felt guilty, why hadn’t she seen it before, seen it coming, read between the lines

But the truth is that an elders situation can deteriorate quite quickly: a year, 6 months even 3 months can make a big difference in one’s abilities. Each person and situation and condition is different.

Here’s what to look for if you’re going home to aging parents. This list is based upon the three areas that first indicate a need for more oversight and assistance.

Personal care dirty clothing dirty hair or body appear unkempt dust in the bathtub home in disrepair or disheveled

Nutrition more snacks than real food in the house very old or outdated food items in pantry

Medications too many/too few pills in bottles old med bottles, no new refills still display symptoms that meds should alleviate

Other general areas unexplained dents in the car not leaving the house for a week or more falls angry or passive, offensive or defensive bills or mail piled up utilities or appliances not working scorched pans

Most people move to assisted living or nursing homes due to these situations, and not because they are chronically ill and need nursing care. If you see 2 or more of any of these, it is time to discuss the need for a medical check up and possible non-medical assistance to avoid further deterioration. If addressed early enough people may be able to stay in their homes longer and that is what everyone wants.

About The Author

Linda LaPointe, MRA is an ElderLife Matters Coach and is the author of several products to help families, including the educational board game, In My Shoes: An Aging Family. See them and get free articles and information at www.SOSpueblo.com sospueblo@yahoo.com

Falling Out of Love with Wholesale Warehouse Discount Club Stores
C.S. Deam

Falling Out of Love with Wholesale Warehouse Discount Club Stores C.S. Deam

I used to love the thought of going to the local wholesale warehouse club, where the products are stacked up to the warehouse ceiling and the shopping carts are brimming with rolls of toilet paper and cases of cheese snacks. Where else could you pay a memberbership fee of a thirty or forty dollars per year and have access to products by the caseload at a discount

After joining such a club I realized that not all the prices were cheaper than the non-membership store just across the street. So we decided to shop carefully and only buy those items that were cheaper. Of course, we also ended up buying in quantities that we didnt need. So, when we did find bargains, we ended up with a supply that would last us a couple years.

After adjusting our shopping strategy at the warehouse club to take into account our need to be aware of the higher prices and inconvenient packagaging, we realized another thing. Its not convenient to stand in line with three items, when everyone else ahead of you has their carts overflowing with merchandise. Its clear that not everyone cares about actual value and some folks only want perceived value you know, a case of maple syrup at a 3 cent discount. So, we soon tired of standing in lines for our handful of items.

We decided that if we were going to get only the best value items in the quantities that suited our lifestyle, that we would only need to make a few trips every couple of months so that we could get everything we wanted without spending all that time standing in line several times per month. But guess what happened We noticed that each time wed go in for items on our list that the items sometimes wouldnt be carried anymore. Were not talking about items being out with an empty space on a shelf. Were talking about something else is placed where that item was and the store employees telling us they dont carry it right now, and that we should fill out a comment card if we want to get the items back in stock.

With items on our list not being in stock, we still found ourselves standing in line with a handful of items - instead of the cartful wed planned on.

Itsfrustrating enough realizing our membership wasnt buying us much more a few well-packaged, well discounted products - combined with long lines and a parking lot that would make most race car pit crews shudder in fear.

Wholesale warehouse shopping clubs almost seem designed for those who dont discriminate on price, who love inconvenience and inconsistency in product availability, and who want to build their afternoon or evening around a shopping trip to a single store.

Why would people build their shopping lifestyle around that type of shopping experience Perceived value

It doesnt make sense for my household to change our shopping style as we had attempted to fit the wholesale warehouse club retail format if it turns out to not work for us. It may make sense for yours.

We were at dinner with some friends of ours when they told us about an online discount club with a huge variety of products and a very modest membership fee. I was expecting more caseloads of cheese snacks and a hundred dollar membership fee - but thats not what they showed us.

What we saw was a membership fee less than the local warehouse club, and products that was need and use every month - orderable online and delivered to our door - without putting shopping cart dents in our car.

We checked it out. We signed up. We tried it out for several months. And every since our shopping life gets easier.

Now every month I make my shopping list online through our online membership. For the first thirty days of the month I build my online shopping list whenever its convenient for me, and shortly after the first of the next month we find packages at our door. The next month its the same.

Its the opposite of the old bricks and mortar warehouse club - it takes me less time to make it work for me. It works around my shopping style, rather than forcing me to change my lifestyle to find the right bargains and most convenient time to go to the store.

Yes, I can still get a case of rolls of toilet paper and cheese snacks - but I never stand in line, I never have to lug my purchases through the parking lot in the rain or snow, and I never have to worry about finding new door-dings on my car.

The biggest benefit of membership in this club is convenience. And with life being as busy as it is for us - I have fallen in love with having my shopping list only a few mouse clicks away from completion.

About The Author

C.S. Deam is a small business owner. His eBook Leverage Yourself Out of the Rat Race is available for immediate download at www.LinkertonPublishing.com where you can sign up for FREE E-Courses & Newsletters to help you on your path to self-employment.

A Healthy Summertime Snack For Your Kids
Ronnie Daniels

A Healthy Summertime Snack For Your Kids Ronnie Daniels

Oh, for the lazy days of Summer.... As If!

Nowadays we all rush around trying to balance two jobs, the kids and running the house. Many of us are taking classes on top of that.

The end result is we often just grab whatever is handy to snack on. Chips or sweet snacks like cookies or snack cakes. Not very healthy,eh Try this instead. Take a few minutes and buy a package of tropical fruit mix at the market along with some wooden skewers. Also buy a package of popcorn chicken bites Tyson makes some really good ones.

You have all you need to make a platter of mini kebobs that your children will love.

Just make some up in the morning and place on a platter in the fridge.

Theyll grab em and go.

Heres the recipe instructions:

Take a skewer and slide two pieces of fruit on

add one piece of pre cooked popcorn chicken

add a slice of banana

you may also put cheese cubes next if you like

now just repeat the process until the skewers are filled up

arrange on a platter and cover with plastic wrap.

Chill and watch them disappear!

This idea works really well as an appetizer also. Simply use long toothpicks instead of skewers and arrange on a bed of rice or lettuce leaves.

To get my recipe "Sweet & Spicy Popcorn Chicken" free just e-mail me at ronnie8444@roniesmagickitchen.com. Please put popcorn chicken in the subject line. I hope you can use this idea.

Thanks,

Ronnie Daniels http://roniesmagickitchen.com

About The Author

Ronnie Daniels is veteran Restaurant pro who wants to share his experience and make a lot of new friends. E-mail him with any cooking or food service questions you may have and hell try to give you a useful answer. ronnie8444@roniesmagickitchen.com

Fun & Healthy Snacks for Kids
Deborah Shelton

Fun & Healthy Snacks for Kids Deborah Shelton

Looking for a quick and healthy snack for the kids Here are a few tasty ideas that you can surprise them with, or let them make on their own.

1. Bugs On A Log: Theyll love it just for the name! Simply spread peanut butter onto celery stalks, and then top with raisins the bugs. Yummy.

2. Melon Balls: Show them that ice cream scoops can be used for more than just ice cream. Scoop the "meat" out of watermelon, honeydew, and cantaloupe and serve them on a tray with colorful toothpicks in each one.

3. Quesadillas: You dont have to drive to a Mexican restaurant to enjoy these melted treats. Simply sprinkle shredded cheese onto a tortilla. Fold the tortilla in half and microwave it until the cheese is gooey. Cut the quesadilla into triangle-shaped wedges and dip in salsa.

4. Frozen Grapes: The entire family will enjoy this cool treat once summer arrives. Place a washed bowl of grapes into the freezer for an hour or so. Dont forget to cut the grapes in half for smaller children and toddlers.

5. Peanut Butter Squares: Kids will eat just about anything thats covered in yummy peanut butter! Spread peanut butter onto a cracker or a rice cake. Add a couple of apple slices then top with another cracker to form a little cracker sandwich.

6. Snackers Delight: Children change their minds with the wind, so be prepared with a medley of their favorites! Fill each cup of a muffin tin with different treats such as nuts, raisins, cheese cubes, pretzels, carrot slices and sunflower seeds.

About The Author

Deborah Shelton is a mother, freelance writer, and author of the brand new book, "The Five Minute Parent: Fun & Fast Activities for You and Your Little Ones." Visit Deborahs website for more family-friendly ideas: http://www.fiveminuteparent.com deborah@fiveminuteparent.com

Do You Know What To Do If Someone You Loved One Is In the Hospital
Tammy Gonzales

Do You Know What To Do If Someone You Loved One Is In the Hospital Tammy Gonzales

If someone you know and love is in the hospital there are a few things you need to know especially if you are the Heath Care Agent or the surrogate that will be acting and making decisions for the patient.

Keep a notebook and a pen available with you at all times. You will have many things going through your mind that you may need to keep track of and the notebook will be helpful. Much of this information will be exchanged in the days to come with physicians, other family members and friends, and the discharge planner. Family or friends may be asking you questions and offering to do things for you. You do not have to do all of the writing, assign whoever is with you to do some of the writing for you.

Be sure to use the opportunities that family and friends will be offering you now. Select someone you trust who is supportive to be your helper. Let that individual know what it is that you need for them to do. Several others will be offering to help as well, but for the next few days you need a support person. There will be those that offer to do specific things for you, allow them to do those things as long as you trust them. Then, there will be other individuals that will ask if there is anything that they can do for you that is non-specific, if know what these individuals can do for you, go ahead and ask them to do it. Make the most out of this opportunity to allow others to give to you when they offer. They may not later.

Find out who the discharge planner is and schedule a meeting as soon as possible. Discharge planning is a process and it begins at admission. The discharge planner will help you arrange the care needed for your loved one or friend when it is time for them to go home. They must notify you of their plans before the discharge occurs. The discharge planner can also be your liaison to get needed information from physician and the different specialists who are following your loved one or friend.

Ask the nurse when the physician will be doing his rounds. Most physicians do daily rounds or have rounds assigned. Be there during rounds. Make the most of these daily opportunities. This will be the time that you can ask the physician questions and set up a meeting to talk about your loved ones condition, progress, diagnostics, treatments, medication and what may happen in the future.

Contact your insurance company to find out what is covered or not covered in your policy. Get the name of a contact person and their assistant’s name for future questions that you will have for them about rehabilitation, home care, nursing home care, etc. If, you have Medicare, the discharge planner or admissions office will be able to help with Medicare coverage while your patient is in the hospital.

You are the advocate now. Do not be afraid to ask questions. Every question you ask and receive answers to will help you make better decisions about the care your loved one will need. No matter what it is that you do not know or understand about the care that your loved one is receiving, ask. Some professionals forget to break down their knowledge in to terms that are easy to understand. Ask them to simplify or use layman’s terms.

Take care of yourself. Make sure that you are drinking adequate fluids including water. Be sure to have your regular meals and don’t rely on snacks to keep you going. You need rest. Try to take small naps when your loved one is napping even if it is at bedside. Use a Do Not Disturb sign if you need to. Remind others when you need privacy. You may require emotional support. The hospital has a Chaplin and social workers available that can offer you support and counseling.

Take some time to think about how you may or may not be able to care for your loved one. Think about the treatments your loved one is receiving and if the treatment is one that you can learn to do. How will you help your loved one with tasks of activities of daily living Will you be able to help them walk, transfer, toilet, dress, bath, and eat if that is the help they need You may not be able to some of these tasks, you may require help, training or maybe a caregiver. You may have to work. Your loved one may require more treatment or rehabilitation to be able to come home. In any case, you should carefully evaluate your circumstances and meet with the discharge planner and let him/her know what help you may need and find out what alternatives are available.

Following are resources links to additional information:

Your Medicare Coverage http://www.medicare.gov/Coverage/Home.asp

National Alliance for Caregiving http://www.caregiving.org/Family%20Discharge%20Planning.pdf

About The Author

RevitaLife Coaching & Consulting provides coaching, consulting, message board, free assessments and free sessions to get you on your way. For additional information please visit RevitaLife on the web at: http://www/revitalifecoaching.com tammygcoach@msn.com

Prepare Your Child For Potty Training
Danna Henderson

Prepare Your Child For Potty Training Danna Henderson

When your child shows most of the signs of potty training readiness, you can start introducing him to the idea.

Potty Training Books, Videos, & DVDs - Potty training books, videos, and DVDs provide a great opportunity to introduce the potty to your child. Read a book as a bedtime story or watch a video together. Your child will surely have questions and be delighted when he finds a potty chair of his own!

Potty Chair or Seat - As you begin introducing the potty to your child, be sure to put a potty chair in the bathroom. Children love to imitate other family members and your child will probably sit on it when he sees you use the bathroom. After watching a potty training video or reading a potty training story, your child will have a pretty good idea what the potty is for.

Potty Training Doll - Dr. Phil recommends purchase an anatomically correct drink & wet doll for potty training. His method involves having your child teach the doll to use the potty, thereby learning himself!

Training Pants - Potty training pants facilitate potty training by enabling your child to feel that he is wet. Diapers draw the moisture away from your childs skin so he cant always tell that he has just peed. Training pants allow your child to feel the wetness while protecting everything else from leaks.

Potty Training Incentives - Rewards and incentives such as stickers, snacks, and certificates can be great potty training tools. They work especially well for children who understand the basics but need an incentive to stop what they are doing and sit on the potty.

Copyright © 2004 ZIP Baby. All Rights Reserved.

Danna Henderson ZIP Baby 101 Convention Center Drive, Ste 700 Las Vegas, NV 89109 http://www.zipbaby.com

About The Author

Danna Henderson started ZIP Baby in order to provide parents with comprehensive potty training information as well as a large variety of potty training products. For more information about potty training, visit http://www.zipbaby.com. info@zipbaby.com

Birthday Gift Baskets – The Ideal Gift For Everyone!
Wendy Wood

Birthday Gift Baskets – The Ideal Gift For Everyone! Wendy Wood

No matter how old we are, we enjoy being remembered on that special day of the year that celebrates the day we were born! Birthdays are a time to recognize special people in our lives with joyous celebration. It is a time-honored tradition to pay tribute the birthday gal or guy with a mouth-watering cake decorated with sugar-laden frosting sculptures and a candle representing every year of their life on earth! We bestow on them gifts and cards filled with birthday verses and best wishes for many more birthdays to come. Birthdays are just plain fun!

Typically, the most difficult part of the birthday celebration is deciding what to buy the recipient. After all, what do you buy for someone who has it all Admit it – every year it becomes more difficult to find the “perfect” gift for your mom, dad, sibling, husband, and even the kids in your family. How much time do you spend thinking about it and ultimately browsing through department stores without a clue

Birthday gift baskets are an excellent choice for the birthday gal or guy at any age – they are virtually fail-proof and always a big hit with the recipient. The question may come to mind, “What are the perfect ingredients for a gift basket” That will vary from one individual to the next. The great thing about birthday gift baskets is that they can be built for children and adults of any age – and based on their unique interests and likes. The following ideas may help you in selecting a birthday gift basket for everyone on your list:

Women

You can’t ever go wrong with a birthday basket designed for every special woman in your life, whether it is your mom, grandmom, wife, sister, or daughter. Women love to be pampered. A pampering basket may include bath and body products, a loofah, a fragrant candle, an inspirational book, and a CD of soothing sounds of nature. The woman who enjoys gardening would welcome a basket containing a garden trowel, gloves, decorative garden picks, seeds, and hand lotion packed in a decorative flower pot. For the tea lover, a perfect basket would consist of flavored teas, biscotti, a tea infuser, and a china tea pot.

Men

Men are not as hard to please as you think – and a birthday gift basket is a perfect solution for that hard-to-buy for dad, husband, brother, grandfather, son, or boss! If he is your handyman, fill the basket with small tools and gadgets he is always mentioning he needs but never buys. Don’t forget to add some treats to round out the basket – after all, you will want to satisfy that sweet tooth. Consider a sports-oriented theme for this birthday gift basket. There are great options out there for sports enthusiasts in every category. If you are thinking about something with a little more style, a bottle of cognac, his favorite cigars, and gourmet treats may appeal to him – packaged in a brown derby!

Kids

The sky is the limit when selecting a birthday gift basket for a kid of any age. Stick to items that are age-specific from babies through teens. Consider items that you know the child likes. You can stick with a specific theme or create a hodge-podge of items that you know will bring hours of enjoyment to a child. Ideas for an assortment of items are a small stuffed animal, books based on age and interest, healthy snacks, travel-size games, small puzzles, and flavored beverages for kids. Consider containers they can reuse.

If you just do not know what items to select, consider a gourmet food basket that usually satisfies everyone’s pallet – even the most hard to please! There is no limit on what you can include in a birthday gift basket, but always consider the recipient when making a gift basket purchase and ask yourself whether or not he or she will like the birthday gift basket you select!

About The Author

Wendy Wood is the owner of Seek Gift Baskets, an online gift basket directory listing professional gift basket designers from around the world. http://www.seekgiftbaskets.com

Successful Holiday Gift Giving Starts with a Plan
Wendy Wood

Successful Holiday Gift Giving Starts with a Plan Wendy Wood

It’s beginning to look a lot like Christmas and the clock is ticking down as we grow closer to the holiday festivities. By now, many have either started thinking about what they are going to purchase for those on their gift list – others are in full holiday shopping mode. The holiday season proves to be a stressful time for some, adding to their already tension-filled lives. Buying gifts is only half of the dilemma – deciding what to buy makes up the other half.

Gift buying can actually be fun and stress-free. I recommend a fool-proof method of ensuring you get the right thing for each recipient the first time around. The key to successful holiday gift giving starts with a plan. Begin by making a list of names you will be purchasing holiday gifts for. Leave two or three blank spaces between each name where you will jot down information about each recipient. Once your list of names is complete, your holiday gift giving plan will start to take shape one recipient at a time.

Starting with the first person on your list, write down what types of things they like, hobbies they enjoy, collections they may have, and anything you can remember about them that will help you make your holiday gift selections. For example, Susie is the first person on my list. The things I know about her are that she is a scrapbook enthusiast and she enjoys gourmet teas. I jot those items on my list and move on to Tim. Tim is Susie’s husband and a guy that is so hard to buy for. I am never sure what to get him. I do know that he likes to golf, and Susie recently mentioned that he has taken up cooking. That is an interesting combination, but I will think of something. My list also includes a corporate client that I like to send something to every holiday season as a token of my appreciation for the business they send to me throughout the year. There are many other recipients on my list, but I want to focus on these three individuals.

My holiday gift giving plan is beginning to take shape. Since I am the type of person who cannot settle for just one item, I have discovered a very simple and smart approach to meeting my holiday gift giving needs – gift baskets! Based on each recipient, every gift basket has its own theme. Let’s start with Susie the scrapbook enthusiast. A gift basket filled with archival safe photo mounting paper and pens, interesting fibers, decorative brads, a corner punch, and a few other small related items make a great start to a winning gift. Topped off with a mug for the avid scrapbook-a-holic and a few gourmet tea bags, this gift is going to rock!

Tim’s gift will even come together nicely when implementing a little creativity. I decided on a huge mixing bowl filled with small kitchen tools, a cookbook, and some unique spices will be sure to please the aspiring cook. For a more personal touch, I added a personalized apron and gourmet chef’s hat! The bowl of goodies is sitting on a wooden cutting board and the entire present is tied up in a square table cloth.

The corporate gift is a cinch. Select either a basket filled with gourmet treats or a stack of gift boxes filled with diverse snacks. Either is sure to make a big hit.

Holiday gift giving and planning do not have to be a chore. Solicit the help of others. If you come up short on items for your list, call a family member or friend to assist you. They may know or remember more about a specific individual than you. Once your list is complete, the fun part actually begins. Gift baskets take the stress out of the entire process of holiday gift giving. To make it successful for both the giver and recipient, be sure that you take into consideration items that relate to the individual. When you take time to personalize the gift basket, you ensure a successful holiday gift giving experience.

About The Author

Wendy Wood is the owner of Seek Gift Baskets, an online gift basket directory listing professional gift basket designers from around the world. http://www.seekgiftbaskets.com

Introduction To House Training
Gene Sower

Introduction To House Training Gene Sower

The information in this article is based on the successful crate training method. Crate training is not cruel. I repeat: Crate training is not cruel. If used correctly, it uses the dogs natural den instinct to your own advantage by encouraging the dog not to pee or poop where it sleeps. Dogs are naturally clean animals and will avoid going to the bathroom where they sleep. But you need to keep the following points in mind to be successful.

Establish A Regular Eating Routine

As Im fond of saying, what goes in must come out. To help you figure out the best times to get your dog to go to the bathroom its important to feed your dog at the same times every day. This is the ideal time to practice your house training lessons. For your dogs comfort its also a good idea to feed your dog in the same place every day, a place that they will identify as their eating spot. With your puppy, theres a very short time between eating and eliminating. Figure around 15 - 20 minutes. When feeding your dog, give her 15-20 minutes and then pick up the uneaten portion if any. This will also teach your dog to eat when fed. Again, these rules can be relaxed once your dog is house trained but for now its key to establish a routine.

Until your dog is house trained, also avoid treats and in-between meal snacks. The whole idea is to feed your dog, observe them constantly for the 15 -20 minutes after they eat and then bring them to the place where you want them to do their business. Do it like clockwork and youll be putting your puppy in a position to succeed. This is all about setting expectations and teaching your eager learner to do what you want. And when they do, praise them wildly. Make it seem like that little pee or poop that they did is the greatest and most magnificent thing youve ever seen in your entire life. Your friends and neighbors may think youre crazy, but I cant stress enough the power of praise. Its what your puppy craves. Give it to her in generous amounts.

How Old Should Your Puppy Be

How old should your puppy be before you begin house training Start as early as you can but dont expect results until the pup is about 14 weeks old. Before 14 weeks your pup cannot physically hold it in. Then why start early you may ask Well, even though your pup may not be physically able to hold it in, shell at least begin learning whats expected of her. Consider any training before 14 weeks to be pre-school. When her physical abilities catch up with what you taught her, it will make it that much easier to put the lessons into practice.

Size Matters

If youre considering crate training your dog as a means of house training, keep in mind that the size of crate you choose is very important. A good rule of thumb about size is: the crate should only be big enough for the dog to comfortably stand up and turn around in. You dont want the crate so big that the dog will mess at one end and sleep at the other. For large-sized breeds that will continue to grow substantially, you may need to buy a larger size later on if you intend for your dog to continue using the crate after it is house trained. And the most important rule of all: NEVER, under any circumstances, use the crate as a form of punishment. The crate should be a place where your dog wants to go, to sleep and get away from the bustle and activity in your home. You never want them to associate it with being punished.

Happy House Training!

About The Author

copyright © Gene Sower

Gene Sower is the author of the Happy House Training ebook. Learn To House Train Your Dog Easily & Effectively http://www.lucythewonderdog.com/ebook.htm

Hiking with Children
Linda Jones

Hiking with Children Linda Jones

There is nothing quite like hiking with small children. The thrill of introducing these young ones to the wonder of nature is matched only by their eyes as they take it all in. If you follow a few simple rules when hiking with children, things go extremely well. Forget these simple rules and your treks with the young can be a recipe for disaster.

The first thing to remember is that young ones don’t understand or know the dangers of a trail that might seem the most basic of realities to anyone else. Poison oak, snakes and wild animals seem fun to the youngest of hikers. You know better and need to make sure that your partners do as well. You’ll need to be the eyes and ears of those who eyes and ears aren’t yet up to the task. You’d be surprised how quickly they can get themselves into trouble so you’ll need to keep on your toes.

Secondly, you’ll want to bring lots of snacks. Little legs burn a lot of energy when they’re hiking and their little stomachs require that you feed them often. Obviously, go without quick fixes of candy and the like. Nuts, whole grains and dried fruit all taste great and work well for all ages. Make sure to bring lots of water as well.

With so many snacks, trash will be a big issue. Teach these young ones about the power of packing out their trash and keep the environment as clean and pristine as possible.

Know that a good first aid kit with Band-Aids, ointment and insect repellant is always a good idea. There is no reason to let an entire hike go bad, just because someone fell down and went “boom.” If your crew is young enough, diapers and a change or two of clothing is also well worth the effort.

If one or more of the children are brought on the trek in some form of backpack, make sure that the pack is fit for you before you take off on your trip. Adjustments, for some reason, are always easier to make at home than they are in the middle of your trek. If you are purchasing a new pack for your adventure, consider shying away from the cheapest option – they are the cheapest option for a reason. A good resale shop or a trip to ebay.com can find you high quality at a price you are willing to spend.

No matter where you are hiking, waterproofing is a must. A couple of ponchos have been know to save the day more times than not. They weigh next to nothing but are life savers when needed. Umbrellas are more awkward than anything else.

Finally, take lots of pictures – these are memories that you’ll want to look back on for a long time.

When you do take small children on a hike, the rewards are plentiful: an early respect for nature, good exercise, family memories and the like. Keep these simple thoughts in mind and you’ll find that this is an activity enjoyed by everyone that you’ll want to do again and again.

About The Author

Linda Jones is the Webmaster of FirstHiking.com. She’s loved hiking since her parents took her on her first hike at just 14 months. Visit her site at www.firsthiking.com.

Valentines Day Flowers
Tenley McDonald

Valentines Day Flowers Tenley McDonald

Valentines Day is Monday, February 14th! Flowers & Valentine’s Day go hand in hand. Your Valentine will be so thrilled to receive a beautiful flower arrangement! Of course, Roses are known for their association with love. They are available in many colors and can create quite an impressive presentation. For a really impressive arrangement, send a 2 or 3 dozen rose arrangement, WOW!

If you want to send flowers, but are seeking something a little different than roses, florists can provide many options. You may choose to send a mixed arrangement containing a variety of flowers. You may choose a tall vase of all Calla Lilies or Tulips. You may also decide to send a flower basket or blooming plant.

Men like flowers too! Consider an elegant vase of all white flowers for the special man in your life. Men are also drawn to vibrant flowers in reds & blues. Even the manliest of men appreciate the beauty of flowers.

Your local florist can also provide Gourmet Gift Baskets for Valentine’s Day delivery. What a treat to receive a beautiful basket full of delicious chocolates, coffees, teas, snacks, etc. Gift Baskets can also contain bubble baths, lotions, candles. Ask your local florist for specific contents available for gift baskets.

Don’t forget that you can also add "Special Touches" to your arrangement. Plush Animals and Mylar/Latex Balloons are popular additions to a floral arrangement or gift basket.

Your local florist can add a personalized message to your gift. Flowers are the ultimate expression of love, and your message can tell your Valentine exactly how you feel about them! It is suggested to order your flowers in advance a week ahead of this busy holiday to ensure best selection and timely delivery.

Remember, to get the best value when purchasing flowers, you should always call a real local florist. "Order Takers" charge you a fee to process your order. Often a portion of your money is absorbed by these "Order Takers", decreasing the value of your arrangement! By dealing with a florist directly, you get a better value & professional service!

About The Author

Tenley McDonald- Former Florist- Now Co-Owner of www.flowerpowernetwork.com Online Directory of Real Local Florists Ms. McDonald has over 14 years experience in Consumer Relations~Customer Service Management~Floral Design. Please email the Author for reprint permission of this article.

info@flowerpowernetwork.com

Making Room for Two: How to Adjust to Life with a Roommate
Dan The Roommate Man

Making Room for Two: How to Adjust to Life with a Roommate Dan The Roommate Man

Because downsizing is a fact of life these days, many renters and homeowners can, at a moments notice, find themselves unable to pay the rent or the mortgage. It suddenly becomes necessary to find a roommate - and fast.

In previous articles, weve discussed the screening process and what kinds of questions you should ask before moving anyone into your home, whether he or she is a close friend or complete stranger.

In the rush to simply find a roommate we can trust, however, we often overlook the other insidious issues. How are you going to make space for a newcomer when youve been living solo for such a long period of time After all, each one of us is set in our ways. Introduce a new element into the picture, and your routine is interrupted. How will you react Consider the fact that your furniture is arranged just the way you like it.

Where is your roommate going to place his or her own furnishings Are you willing to make room for some of those items, possibly rearranging yours or even placing them in storage What if he/she doesnt own many items and has designs on your plates, your television, your kitchen table Do you mind If your new roommate is a family member, the issues become even stickier, and youll have to tread lightly. A record number of new college graduates are returning to their parents homes -- at least for the first year, when finances are tight, salaries are low and job stability can be uncertain.

And as a greater percentage of our national population reaches their 60s and above, weve witnessed many of them moving in with family members - even those who remain very active - simply because the cost of living makes a solo lifestyle difficult to maintain.

Regardless of your relationship to your new roommate or the size of your living quarters, both of you must have your own respective spaces in which you may shut the door and maintain a basic level of privacy. This is key to everyones sanity. If you have to clear out that storage room youve been avoiding, or spend an extended period doubling your kitchen table as an office because you give your spare bedroom to your new roommate, then so be it. The importance - and, ultimately, the benefits -- of a good relationship with your roommate far outweigh any temporary inconveniences youll face.

If you suddenly find that the combination of your own belongings and your roommates is causing excessive clutter in your home, you may want to consider either hosting a garage sale after all, the need for a little extra money is what prompts many of us to search for a roommate in the first place or placing your belongings in a climate-controlled storage facility, many of which are cheaper than you might expect.

Some roommates opt for an existence in which theyre two ships passing in the night; and so they shop for groceries and cook for themselves. If you want to save money as well as time, however, youll consider splitting the shopping and cooking responsibilities with your roommate. Plan your menus weekly. Place a magnetic memo board on the refrigerator, on which each roommate may write his/her personal weekly shopping list for snacks, breakfast items or other groceries you dont share. Roommates should alternate weeks making the trip to the grocery store. And plan to allocate a particular number of nights each week on which each roommate is responsible for preparing dinner. Be clear about your food preferences obviously, a steak dinner wont sit well with a strict vegetarian.

Ultimately, meal-sharing will save you money and time. Be smart in your approach; prepare larger portions, and freeze the remainders for another night. In addition, youre less likely to rely on convenience foods, many of which have little nutritional value and tend to be significantly more expensive.

Household chores are a major point of contention among roommates. So set the record straight from day one. Create a list of who will perform what.

And be realistic. If your roommate would rather have a root canal than mow the lawn, how easy it going to be to coax him into this chore on a regular basis If you feel the same way about lawn care, you might consider hiring a neighborhood teen to handle the job. Youre paying for the preservation of your relationship, so its a worthwhile investment.

If your roommate is a family member and isnt paying rent, determine immediately upon their arrival how theyll compensate you for the convenience of living under your roof.

If its a parent, perhaps he or she can chip in weekly grocery money, pay for a meal in a restaurant once a week or assume an extra chore or two. If its an employed child returning to the nest after college graduation, you may consider asking them for a small amount in monthly rent and/or to assume responsibility for weekly tasks - the grocery shopping, yard maintenance, taking the family out once a month for dinner, etc. Of course, these extras arent a substitution for the expected tasks of doing his/her own laundry, dishes and bedroom and bathroom maintenance.

Introducing a roommate into a previously solo or empty-nester existence is never an easy proposition. But when you approach the transition with careful planning and open communication, youll find yourself pleasantly surprised at the results: a closer relationship with your family members or a trusted new friend and confidante.

About The Author

Since 1989 Dan The Roommate Man has helpe 1000s people find roommates. Need help Contact him at 800-487-8050 or www.roommateexpress.com

info@roommateexpress.com

Summer Survival
Amy Allen Clark

Summer Survival Amy Allen Clark

Summer Survival

The summer season is here and along with it comes summer vacation for the school-aged kids. Moms are now responsible for coming up with the ideas and curriculum for their children and I am the first to admit that by the summer my creative juices have just about run out. How can you make summer another time of fun and enjoyment rather than boredom And just how do you do this on a budget There are lots of great things that you can do this summer and ways to keep organized when doing it. Here are a few of Mom Advice’s suggestions for summer survival:

Mini-Vacations

Rather than taking one long vacation in the summer, break your vacations into smaller and more affordable activities. Some suggestions are hitting area zoos, amusement parks, local festivals, and museums. By taking smaller vacations, you have a few things to look forward to rather than just one event. Check out some books from your local library on activities that you can do within your own state and then research on how to get the best price. Talk about your vacation plans with friends and see if they know of any places that are cheap to stay at or where you can get coupons for money off of tickets. Ask your library as well if they offer any season passes that you can take advantage of. One of our local libraries had a pass to the art museum which library patrons could check out for the day gaining them free admittance into the local museums and galleries. We checked these out and saved thirty dollars every time we hit one of these places. Call in advance though because you may be competing with another family for the same day.

If you are planning a vacation to another state or even within your own state, visit the state’s visitor’s bureau website to get a packet of information and coupons for the state. For example, we were planning a trip to Cedar Point in Ohio so I requested a packet of information to be sent to me by the visitor’s bureau. Within this packet of information was a gold mine of coupons for the amusement park including buy one get one free admissions which saved us over twenty-five dollars.

Stocking Up

With the summer season comes a whole new set of things that you will need to be stocked up on. With children home from school, you are now the one who is to come up with the creative lunches and snacks for the kids. Try and keep the fridge well-stocked with lots of fresh vegetables, fruits, whole grain breads, meats, and cheeses so that you can quickly make sandwiches and can avoid spending money at the drive-thru. Having items on hand that children can make themselves will also take some pressure off of you for providing the meal.

A great way to save time on cleaning up after your meals is by taking advantage of the pleasant weather and dining outside. Our family does a lot of eating outside on our patio furniture which makes for easy clean-up. When it is just my son and I though, we eat outside on a plastic mat “picnic-style”. We love to do this and the mat only requires a quick shake and clean-up is a breeze.

We also purchased a small cooler lunchbox for our day trips out which is a great investment for the family. We take this everywhere and fill it with the day’s lunch or snacks while we are out. Filling this with healthy snacks and food will save you money as well as saving you from a less than healthy trip to the drive-thru when you are out on one of your day trips or just running errands. This cooler can also be used when grocery shopping for keeping your ice cream and meats at cool temperatures.

Another great purchase for your car is a seat organizer where you can stick books and toys in for the kids as well as diapers, wet wipes, and maps to get to your destination. Don’t forget to pack a towel for brushing off after those trips to the beach as well.

A kiddy pool and sandbox can be a great investment for the summer as well for the younger kids. My son spends hours playing in his sandbox and kiddy pool and the investment was small compared to the hours of enjoyment he can get from these. If a family member is looking for a gift this summer for a birthday or just because, suggest buying one of these items so that you don’t have to pay for these yourself. We asked for these items for our son’s birthday and also used our anniversary money to put towards a family zoo pass for the summer.

Don’t forget to stock up on all of those fun summer toys for the kids to play with outside. You can stock up on a lot of your fun summer items over at the local Dollar Store. We purchase sidewalk chalk, sandbox tools and toys, bubbles, and water guns. They offer a wide variety of fun summer toys that won’t break the bank. You can also make a couple of these yourself with these recipes.

Super Sidewalk Paint ¼ cup cornstarch ¼ cup cold water 6-8 drops of food coloring

Directions: Mix cornstarch and cold water together in a small plastic bowl. Add food coloring and stir. Repeat this process to creat different colors of Super Sidewalk Paint. Super Sidewalk Paint can easily be washed away with water

Treasure Stones 1 cup flour 1 cup used coffee grinds ½ cup salt ¼ cup sand ¾ cup water

Directions: Mix all dry ingredients together in a medium bowl. Slowly add water and knead until the mixture is the consistency of bread dough. Break off a piece of dough and roll it into the size of a baseball. Make a hole in the center of the ball big enough to hide treasures in. Fill the hole with treasures and seal with some extra dough. Let your treasure stone air dry for two or three days or until hard or bake in the oven on a cookie sheet at 150 degrees for fifteen to twenty minutes. If you would like to tin your Treasure Stone, add one tablespoon of powder tempera paint to tint.

Water Balloon Yo-Yo 1 small balloon 1 large rubber band

Directions: Cut the rubber band in half. Tie a loop securely on one end of the rubber band. It should be big enough to fit around your finger. Use a garden hose or water faucet to fill the balloon ¼ of the way with water. Blow air into the balloon until it is the size of a tennis ball. Tie the balloon shut. Securely tie the rubber band around theknot on the balloon. Place the rubber band loop around your middle finger and gently throw the balloon toward the ground. When the balloon springs back toward your hand, try to grab it.

Rainy days during the summer can be particularly difficult for children and parents alike. A great way to make these days go by quicker is by keeping lots of craft supplies on hand. You can also print out free printable coloring pages and crafts through http://www.dltk-kids.com/. We keep lots of construction paper, play dough, crayons, and coloring books on hand for fun and creative activities during the day.

Keep in mind that your library can be a wonderful summer resource for your family. Obviously, the library offers lot of great summer reading to help you get through those rainy days, but try to look past just the literature and ask your children’s librarian what types of summer reading and activities they offer. I still remember as a child that the library offered a great summer reading program that worked in conjunction with our local Pizza Hut where we received stars for meeting reading goals that could be used towards food at the restaurant. This motivated me so much as a child that I read many more books then I had anticipated. Setting reading goals during the summer can be very rewarding for children. Make sure to ask your child’s teacher for a reading list of books that they should be reading in preparation for the next grade. If your child is not reading yet, be sure to take advantage of this time to read to them. It truly is amazing the power literature has on our minds and speech development.

Don’t Over Schedule

For some reason many parents tend to go overboard on the summer classes and activities. I remember as a child how much I enjoyed just running around through the sprinklers, getting ice cream, or taking a trip to the park. I do not remember as clearly the classes that I took or the activities that my parents had paid for. It is so important to allow our kids to be kids! Kids really do remember the little outings that you do with them and often these outings and time spent with them have a greater impact then four weeks of camp will.

Remember that this is their summer vacation. I know that I do not enjoy having every single minute of my vacation booked with things to do; likewise children enjoy having some downtime. Try to keep this in mind when signing them up for various summer programs. Maybe allowing your child to pick one or two activities during the summer will be more manageable for both you the driver and your child.

Making Memories

Most importantly, enjoy your summer to its fullest….. Whether it is long lazy days of lounging by the kiddy pool or a fun-filled summer chock full of day trips and activities- try to make it a summer to remember. I am filling my son’s memory book up this summer of all the wonderful things we have gotten to do. I always think that I will remember each and every moment with him- the smells of the hot dogs on the grill, the sand between our toes as we play for hours in his sandbox, or his sweet face full of fascination at the tiny bugs crawling on his swing set, but all too quickly it is gone. Put your pen to paper this summer and lovingly write those memories down so someday you and your child can reminisce over the beauty of that hot summer of his youth and all that you shared together during those wonderful months.

About The Author

© 2003-2004 Amy Allen Clark. All rights reserved.

Amy Allen Clark is a stay-at-home mother of a two year old son. She is founder and creator of http://www.momadvice.com. Her web site is geared towards mothers who are seeking advice on staying organized, living on a budget, and for those seeking work-at-home employment. Please visit her site to sign up for her free monthly newsletter filled with more great tips to help simplify your life.

amy@momadvice.com

Convenient Foods Are Changing The Way We Cook
News Canada

Convenient Foods Are Changing The Way We Cook News Canada

NC—Convenient foods, a rapidly-growing grocery store segment, take the rush out of meal time preparation and make it easy for family members to help get dinner on the table.

Convenient foods are quick to prepare or ready to heat-and-eat vegetables and meats that you mix-match-and-season according to your familys tastes. Many convenient offerings, including new Schneiders Quick Serve frozen chicken and pork, are packaged in re-sealable bags to minimize waste and make storage easy.

With convenient foods, its easy to prepare nutritious balanced meals. Dieters and moms who want to include some vegetables in school lunches are already familiar with pre-washed baby carrots. Mixed salad greens and pre-sliced ready-to-eat fresh fruit salads are great ways to enjoy the recommended five to ten servings of fruits and vegetables. Shredded cheese, as a quick topping for broccoli, enriches the meal with extra calcium. And, using frozen, fully cooked chicken and pork slices meal preparation down to size.

Stocking convenient foods in your refrigerator or freezer makes it easy for school-aged children or kitchen-adventurous dads to start dinner. Ready-to-heat mashed potatoes eliminate the need to use sharp knives to peel and slice. And, heating individual portions of Schneiders Quick Serve fully-cooked chicken and pork in the microwave oven is quick and safe, even if a telephone call interrupts the task at hand.

With preparation so easy the only hard part is deciding whats for dinner. While you may not like preplanning meals, posting a weekly menu on the fridge eliminates one more excuse for reluctant helpers. Include simple instructions and challenge the first one home to start meal preparation rather than raid the cupboard for snacks.

- News Canada

About The Author

News Canada provides a wide selection of current, ready-to-use copyright free news stories and ideas for Television, Print, Radio, and the Web.

News Canada is a niche service in public relations, offering access to print, radio, television, and now the Internet media, with ready-to-use, editorial "fill" items. Monitoring and analysis are two more of our primary services. The service supplies access to the national media for marketers in the private, the public, and the not-for-profit sectors. Your corporate and product news, consumer tips and information are packaged in a variety of ready-to-use formats and are made available to every Canadian media organization including weekly and daily newspapers, cable and commercial television stations, radio stations, as well as the Web sites Canadians visit most often. Visit News Canada and learn more about the NC services.

A PEARfectly Fun Snack For Kids
News Canada

A PEARfectly Fun Snack For Kids News Canada

NC—Looking for ways to incorporate healthy foods into your kids snacks that they will actually want to eat Sweet and juicy fresh pears are a versatile and yummy addition to a lot of childrens favorite snack foods. Fresh USA Pears are loaded with good-for-you stuff like Vitamin C, potassium and fiber, but they are so sweet that your child wont guess they are eating a very healthy fruit. Pears contain levulose, one of the sweetest known sugars, making them a good alternative to processed sweets since an average size pear has only 100 calories and no saturated fat. You can find a gallery of great kids recipes and games at www.usapears.com.

In the meantime, here are a few quick and easy ways to add fresh pears to your childs snack menu:

• Add fresh sliced pears to peanut butter and jelly sandwiches.

• Top a bowl of frozen low-fat vanilla or chocolate yogurt with wedges of fresh pears.

• Sprinkle chopped pears on hot or cold cereal.

• Halve and core a fresh pear. Fill up the center with one of your childs favorite soft foods. Jelly/jam, caramel or chocolate sauces are tops on our topping list!

• Tie pieces of "string cheese" around fresh slices of pears

- News Canada

About The Author

News Canada provides a wide selection of current, ready-to-use copyright free news stories and ideas for Television, Print, Radio, and the Web.

News Canada is a niche service in public relations, offering access to print, radio, television, and now the Internet media, with ready-to-use, editorial "fill" items. Monitoring and analysis are two more of our primary services. The service supplies access to the national media for marketers in the private, the public, and the not-for-profit sectors. Your corporate and product news, consumer tips and information are packaged in a variety of ready-to-use formats and are made available to every Canadian media organization including weekly and daily newspapers, cable and commercial television stations, radio stations, as well as the Web sites Canadians visit most often. Visit News Canada and learn more about the NC services.

Easy, Tasty Chicken Wing Recipes
Rachel Paxton

Easy, Tasty Chicken Wing Recipes Rachel Paxton

You can serve chicken wings hot or cold, for a meal, or for snacks. Theyre great as appetizers at parties, or when youre just looking for a tasty midnight snack. Try these four easy recipes:

Baked Chicken Wings 1/2 c. margarine, melted 1 t. dijon mustard 3 c. multi-grain flaked cereal 16-18 chicken wings, broken into two pieces 1/2 c. grated Parmesan cheese 4 t. finely chopped parsley

Preheat oven to 350 degrees. In glass pie plate, combine melted margarine and mustard. In medium bowl, combine cereal crumbs, Parmesan cheese and parsley. Spoon onto waxed paper. Roll chicken pieces in margarine mixture, then in cereal mixture to coat completely. Place on rack in baking pan; drizzle with remaining margarine mixture. Bake 35-40 min., or until golden brown.

Hot Chicken Wings 12-15 chicken wings 1/2 c. 1 stick butter or margarine, melted 1/4 c. Red Hot Durkees Sauce or more to taste

Split wings at each joint and discard tips. Bake in 425 degree oven until crisp, turn halfway through. Drain. Combine hot sauce and butter until butter is melted, stir to mix thoroughly. Dip wings in sauce to coat completely. Arrange on plate.

Sweet and Sour Chicken Wings 3 lbs. chicken wings Accent seasoning Oil 1 c. water Cornstarch Garlic powder Beaten egg

Sauce: 3/4 c. sugar 3 or 4 tbsp. catsup Dash of salt 1/2 c. white vinegar 1 tsp. soy sauce 1/4 c. chicken stock 1 tsp. Accent seasoning

Cut wings into thirds. Boil tips in water for 5 min. for the stock. Sprinkle remainder of wings with garlic powder and Accent and let set for 1 hr. Dip wings into cornstarch, then beaten egg. Brown in oil on high heat. Place in 9x13 pan. Cover with sauce. Bake at 325 degrees for 1 hour.

Teriyaki Chicken Wings 12-15 chicken wings 1/3 c. water 1/4 tsp. pepper 1/3 c. soy sauce 1/4 c. brown sugar 2 green onions diced 1/3 c. cooking sherry optional 1/2 tsp. ginger

Combine all ingredients for marinade, heat just to dissolve sugar. Separate wings, pour marinade over. Refrigerate overnight. Place wings in greased pan. Pour marinade over, cover with foil. Bake for 30 min. at 375 degrees. Remove foil, bake 5-10 min. longer to crisp.

About The Author

Rachel Paxton is a freelance writer and mom who is the author of Whats for Dinner, an e-cookbook containing more than 250 quick easy dinner ideas. For more recipes, organizing tips, home decorating, crafts, holiday hints, and more, visit Creative Homemaking at http://www.creativehomemaking.com.

Easy and Healthy Snacks
Dr. Tara Barker

Easy and Healthy Snacks Dr. Tara Barker

In our house, snacks are almost a way of life. Particularly in the summer, while we travel to the creek by day and out of town on the weekends, snacks take a central roll in getting us where we want to go in a healthy way. A good snack can help alleviate the afternoon blahs as well as prevent low blood sugar after a meal that was hours ago.

When it’s hot outside, whole fresh fruit is an excellent option. Fruit is packed with vitamins and minerals as well as water and electrolytes. Most people tolerate fruit well, especially when it is coupled with some protein. An apple or pear, halved and cored, filled with almond, peanut, or macadamia nut butter tastes great and is filling. Softer fruits like apricots or plums are great the same way, or filled with chopped walnuts.

If vegetables are your favorites, try the old standby, celery filled with nut butter. Baby carrots meet their match when dipped in a puree of black-eyed peas, garlic, olive oil, and a pinch of salt. Add some sesame butter tahini to this mix for a great hummus alternative. Any veggie tastes great with feta cheese crumbled on top or packed inside.

For an interesting, tasty, easy to make treat for all ages and blood types, make some “Fun Nut Balls”. Grind 2 TBS of flax seeds, add at least a cup or more of your favorite nut butter, such as peanut or almond. Add 1-2 TBS of honey and mix well. Add some carob or cocoa powder to taste along with a pinch of sea salt this is the fun part, as you have to keep tasting it. Form into tiny balls with your hands. Roll these in chopped walnuts or hazelnuts until you cannot see under the chopped nuts. Place in the refrigerator for a few hours until chilled and firm. These travel well as long as they are not squashed when they become warmer. For variation, add some coconut, sesame seeds, sunflower seeds, or molasses. These fun treats are high in protein and essential fats while low in saturated fats and sugars. A good source of calcium and iron, especially if made with blackstrap molasses.

About The Author

For more information or questions on related topics, please visit www.MyWebND.com. Get all your health questions answered from a licensed Naturopathic physician without the wait for an office visit. Well-researched, reliable information is now available and easy to find. info@myWebND.com

SIx Tips for Organizing Your Refrigerator
Stacey Agin Murray

SIx Tips for Organizing Your Refrigerator Stacey Agin Murray

Have you taken a good look in your refrigerator, lately Your mother-in-law’s Meatloaf Surprise started living up to it’s name two weeks ago. Month-old leftovers are now candidates for Junior’s next science project.

Don’t let your food decay behind the Brita pitcher! Follow these tips to save you time, space, and wasted food:

Purge

Grab your garbage can, position it next to your refrigerator and purge it of all spoiled food. Look for tin foil sculptures and anything that wasn’t green BEFORE you bought it. Keep repeating to yourself, ‘When in doubt, throw it out.’

Make it shine!

Use some elbow grease and give those shelves, drawers, and crisper a good cleaning. It’s not easy to organize jars and containers if they’re sticking to the shelf... Clean one shelf at a time, starting with the top one. All crumbs, liquid, and unidentifiable objects that don’t make it into your paper towel will land on the shelf below, which you will be cleaning next. Once you’ve finished cleaning the bottom shelf/drawer, continue with the inside door until you’re satisfied with the job.

Group ‘em

Group similar foods together. For example, place drinks on one shelf, small snacks in a drawer, and fruits/veggies/salad products in the crisper so you are not constantly ‘hunting down’ the food you want/need at that moment. This arrangement saves you time and makes retrieving food come mealtime a less arduous task.

* Pay attention to the height of your jars and bottles. It is easier to spot your food and drink if you put large/tall jars towards the back of the refrigerator and smaller ones in the front. You’ll never see that container of yogurt if it’s trapped behind a family-sized jar of spaghetti sauce. That’s money and spoiled yogurt down the drain...

Give ‘em a home

Growing up, our refrigerator always had what I called ‘The Cheese Box.’ Instead of having that flat package of Swiss cheese teetering atop a jar or the shredded mozzarella accidentally flattened by a side of beef, all the cheeses would ‘live’ together in one plastic container. We always knew where to find them and whether or not we were running low. This is a perfect solution if you have small, like items floating around your fridge. If you have young children, you can create a similar container for each child and fill it with healthy snacks, punch boxes, or a loving note. This keeps ‘little fingers’ from rummaging the shelves and you can control what goes into their ‘snack box.’

Give ‘em a quality home

Whether they hold groupings of food or greasy leftovers, your containers should work for you and not against you. Consider spending a few cents more for quality containers. Lids are less likely to get stuck or fly off. You don’t want to spend your time cleaning the floor or removing stains from your shirt because your container failed to do it’s job. Choose transparent or translucent containers—they allow you to see exactly what’s inside—no surprises!

Give ‘em the same home

Keep your refrigerator organized by making your best attempt to return food and drink to the ‘home’ you’ve created for it. Haphazardly throwing your groceries in the fridge may save you time when you come back from the store but it will cost you precious minutes at meal planning and preparation time.

In order to keep it clean and uncluttered, purge your refrigerator as part of your weekly routine. I recommend tackling this task on the night before your garbage pick-up day. Regularly disposing of smelly substances, rotting vegetables, and other items that have overstayed their welcome will keep your fridge in tip-top shape. With determination, patience, and the right tools your refrigerator can become an organized and functional area of your home.

About The Author

Stacey Agin Murray, professional organizer and owner of Organized Artistry, LLC, transforms mess into masterpiece with patience, organizing know-how, and a sense of humor. For more articles and to get your FREE e-list of Top Ten Tips for Organized Living visit http://www.organizedartistry.com. stacey@organizedartistry.com

A Note To Food Manufacturers...
D. S. Epperson

A Note To Food Manufacturers... D. S. Epperson

Food manufacturing in the US has always been about convenience, product availability, taste and price. The more society ventured away from the family garden and kitchen, the more food manufacturers developed a market or niche for their products at home in the cupboards. Processed foods no longer are limited to flour and sugar on the country store shelf, but have evolved to include the variety of foods eaten daily and taken from restaurants, grocery stores, super markets and convenience stores.

As the commonality of quick processed foods increases throughout the world, health problems such as obesity, diabetes and cancer have also become common and inevitable to the point that *”1 in 3 American adults have Insulin Resistance, a pre-diabetic condition”, and this will only be the beginning.

The philosophy behind Functional Food is to create food additives and ingredients that will enhance the bodies health by making manufactured foods more beneficial to the consumer with out losing quality or taste.

It is the intention to not only create additives and ingredients that will benefit todays market but will benefits todays generation as they age.

By using products such as "SugarBlendtm",and "FlourBlendtm,, in drinks, cakes, cookies, candies, breads, pastries, and snacks, todays children will have increased mineral uptake, aiding in the prevention of Osteoporosis as they age, increasing bowel function, reducing the chance of colon cancer and by aiding in the control of blood sugar swings that may cause diabetes later in life. These "Functional" properties are accomplished without side effects that may cause consumers to reject manufactured products. These side effects include sweeteners that cause a laxative effect, gas, bloating, aftertaste and degrading sweetness in high heat. Styrofoam-like textures, no taste, distasteful smell and color in cooking flour substitutes.

We see that parents today are becoming more aware and educated in the direction of nutrition, especially with regards to growing children. If foods are eaten that increase calcium in the bones today, twenty years from now, it is possible that this generation wont suffer from Osteoporosis or Colon Cancer. If foods are eaten today that keep the blood sugar steady and absorb slowly in the gut, not only will the child have protection from disease, but they will have a lessor chance of developing diabetes twenty years from now also.

The main objective of Home Blend Gourmet and others that manufacture functional food is "The Health of Humanity". Manufactures using these products today can influence the health of future generation and secure their markets for tomorrow. We create first rate ingredients and additives by being on the cutting edge of research. The demands of fast paced lives and lifestyles shouldnt cost the health of the human race. We can help food manufactures become more health conscious and competitive with marketing strategies that will put them above the rest of the pack.

Today, the education of the general public on nutrition is vastly brought about through mass media, by informational commercials, through news media, T.V. talk shows, magazine articles and newspaper articles.

High protein, low-carb, low-fat diets have gained popularity through media blitzes on celebrity books, university studies, restaurant menus and nutritional labels. These diet plans have also gained popularity by the prove results, some of the newest diets include Glycemic Indexing, or the blood glucose response to the manufactured products. We check our food formulas for impact to blood sugar response by doing in vivo oral tolerance tests. Each formula is created to not only aid in control of nutritional conditions, but that the side-effects of that formula is beneficial to the human body. We offer In Vivo testing for any of our manufacturing clients that would like to use Glycemic Indexing guidelines for marketing their products. We are South Pacific Health Enterprises, and we license our food formulas only to Home Blend Gourmet.

*AACE, AC of Endo. Conference, 08-25-26, 2003

About The Author

D.S. Epperson is the top formulator for Home Blend Gourmet / South Pacific Health, a leader in the functional food industry in the U.S.. With 20 years of experience in Nutritional Biochemistry, she has written reference books on botanicals and manufacturing of medicines from botanicals, and published articles on health, fitness and foods. She has formulated over 240 formulas and inventions for health, the environment and agricultural uses, and continues to research and study microbial advantages in nutraceuticals and functional foods. For more information or to view the articles that she has written: http://www.sugarblend.com.

online@sugarblend.com

Tempranillo’s Role As A New Varietal Wine In Australia
Darby Higgs

Tempranillo’s Role As A New Varietal Wine In Australia Darby Higgs

Tempranillo is the premium red wine grape variety from the Rioja region in Spain. It is now challenging Sangiovese as the up and coming star of the red varietal wine scene in Australia.

New plantings throughout Australian wine regions over the past five years are just coming into bearing. In fact on a percentage basis Tempranillo is growing in popularity more rapidly than any other variety.

What makes this variety so exciting Well, it makes wines which have good colour and good fruit flavours along with low acid and low tannins. This adds up to an easy drinking style. The wine also goes well with American oak.

In the vineyard the variety has a short growing season which makes it suitable for cooler areas.

In Spain the variety is the backbone of the wines of the Rioja and the Ribera del Duero regions in Northern and Central Spain. In these regions it is often blended with Graciano or Cabernet sauvignon playing a minor role. It is a component of Ribera del Dueros famous Vega Sicilia, the Spanish equivalent to Grange.

In Portugal the variety is used as a minor component in port, and some red table wines. Elsewhere in the world the major plantings are in Argentine and California. In the latter region it is called Valdepenas and is regarded as a unsuitable for making fine wine.

Tempranillo has taken off in Australia only in the past few years. Brown Brothers have been a pioneer of the variety, but there are now over 50 producers in about half of Autralia’s sixty wine regions. Although McLaren Vale has the highest number of producers variety is widely planted throughout the mainland Australian wine regions. The highest rated Tempranillo in James Hallidays Wine Companion 2005 is from Mantons Creek Vineyard in the Mornington Peninsula. Casella Wines, the makers of the hugely successful [yellowtail] range are also interested in the variety. They received a silver medal for a 2003 Tempranillo at the Australian Alternative Varieties Wine Show 2004.

The obvious food match is to go with Spanish style dishes. A lighter bodied Tempranillo would go well with tapas, those delightful little snacks that originally were designed for accompanying sherry. A little plate of olives, some prawns and a few slices of Chorizo sausage may just what is needed.

The Spanish also love jamon, dry cured ham. Many bars in Spain have dozens of hams hanging up and there is always a ham in a special rack ready to be thinly carved for a snack to accompany a glass of wine. Sheep farming is a major industry in the in the Rioja and the Ribera del Duero regions. Hence grilled and especially roast lamb are local specialties, as well as the ideal accompaniment to Tempranillo. Sheep milk cheeses, roast stuffed peppers and vegetable casseroles would also be enhanced by a glass or two of these fine wines.

What then can we expect in future from Tempranillo in Australia It is an interesting fact is that the variety is being tried in many wine regions. Virtually all of the plantings in Australia are new and the vineyard managers and winemakers are just starting to climb the learning curve. Some enthusiasts say Tempranillo is the next big thing in Australian red wines; others think that the Italian variety Sangiovese will triumph. The next few years will tell, in the meantime there will be some interesting wines to try.

About The Author

Darby Higgs is manager and editor of Vinodiversity a web based guide to Australian wine made with less common wine varieties.

http://www.vinodiversity.com

Food Lovers Gift Secrets
H Porter

Food Lovers Gift Secrets H Porter

Gifts for Food Lovers

Hampers are the perfect gift for people who have everything or those you are unsure about purchasing for. Rather than buying a ready made hamper personalise one for that extra special thought.

Top tips for buying a Hamper Who is the Hamper for Male or Female is it for a Couple, what age are they Young, Middleaged or older Organic food or normal produce, more people are moving to organic produce for less interferance and keeping farming to the more traditional methods Does the gift receiver drink Do you want to go savoury, sweet or a mix of the two Is your hamper a christmas hamper If yes remember most people buy christmas pudding and other traditional christmas products themselves and may appreciate something different

Choosing your Hamper

The hamper basket itself can be reused so see this as an investment, dark wicker hamper baskets are traditional.

Fill your hamper basket with either rolled up tissue paper or for the more traditional filling use straw packing. Bubble wrap is not an option!

Wrapping your hamper

Use traditional tarten ribbon all around and create a large bow on the top. Then take a brown paper gift tag using black ink write your gift message

Top products to include in your Hamper

Drinks

Alcoholic to be considered for over 18s only -Red wines include Merlot or Shiraz, Whites we recommend are Chenin Blanc, Chablis or Sancere. Why not fill the Hamper with some Fizz, if you are on a budget some Cava is a cheaper fizzy but still full of flavour Condessa Blanca, Segura or freixent. Supermarkets have a good range of wines with recommendations pick a budget and read their reviews. Always go for something morelight than focusing on a specific flavour unless you know their tastes. Avoid Cherrys & ports these usually stay in peoples cupboards and collect dust!

Non Alcoholic - Cordials like elderflower are perfect however supermarkets now offer a range of non alcoholic drinks which are full of taste and flavour.

Savoury Hamper

Cheese - Brie, Camermbert, stilton are classic cheeses however as a balance why not put in a goats cheese, mozorella in a secure tin or speciality cheese like feta in olive oil which should come in a jar; remember that you need to buy these as late as possible and they should be wrapped in greaseproof paper so they can breathe. A good chutney is always good to accompany go for a traditional raison and fruit or perhaps a homemade picallilly.

Bread Products - Foccacia italian bread, bread sticks or a olive or sundried tomato cibatta is perfect. Other dried biscutis work well try for rosemary and seasalt crispbreads or perhaps a chesse biscuit selection including oat cakes.

Meats - Hams have a longer shelflife consider purchasing a Parma or San Danielle ham or pancetta which are all cured to take on a richer flavour. Salamis, Chorizio and other sausages usually require more thought when eating so avoid unless the receive has a love for them.

Fish - You can get tinned anchovies or sardines are loved by some but not all. Somked salmon is perfect since it has a good shelf life, consider purchasing some gravlax with it and some dark rye bread.

Pasta & Rice - There are great varieties of dried pasta and perfect as a gift. Rice is not such a good option unless you got for a flavoured risotto version

Vegetables - Unless you are purchasing a few days before you cannot purchase fresh. Consider some more unusual flavours like dried porchinni mushrooms, sundried tomatoes, olives, roasted peppers in a jar with oil a comination of all would work.

Fruits & Nuts - Dates are traditional at christmas, again avoid fresh fruit and go for dried or long lasting foods like dried apricots, mixed nuts, dried banana apricot & apple are tasty snacks

Oils - Olive Oil is a common kitchen cooking oil, however you can get flavoured oils such as rosemary, chilli & basil. You can make your own by purchasing a glass bottle with cork stopped fill with an extraq virgin olive oil and then simply drop the flavours in such as garlic and rosemary or my favourite fresh sundried tomatoes. Balsamic olive oil is another great dipping oil and a perfect compliment to this dish.

Sweet Hamper

Biscuits - Your supermarket will have a range of biscuits but shortbread is an older favourite. Why not make some of your own for that extra special touch.

Cakes - Panatonne is a traditional italian cake and since this is not an oftenly purchase product perfect for a hamper.

Fruits & Nuts - This is the same suggestion as the savoury hamper, but consider nuts which are chocolate dipped or perhaps suger coated almonds

Sweets & Chocolate - Consider a rich chocolate the majority of people prefer milk chocolate but if you are not sure include a small plain and milk to be on the safe side.

Jams & Preserves - You can now find speciality jams such as champagne & strawberry whic is a little different to the basic jams. I love to give honey a local variety

Non Food - Perhaps a chocolate fondue set or recipe/cook book

You can always mix the 2 hamper suggestions. With these simple suggestions you are sure to give someone a yummy festive feast! Enjoy!

About The Author

H Porter writes gift articles for http://www.sorrydarling.com.

Cool Snacks for a Hot Summer
Deborah Shelton

Cool Snacks for a Hot Summer Deborah Shelton

Beat the heat with these cool summer treats!

Mouse Popsicles

It’s not what you’re thinking! The name refers to the size of the popsicle—not the contents. Wash a bowl of seedless grapes, and then set the grapes in the freezer for about an hour. Poke colored toothpicks into the grapes to serve.

Juice Pops

Summer isn’t complete without homemade juice popsicles. Simply fill a popsicle mold or an ice tray with your favorite fruit juice. Cover the ice tray with clear plastic wrap and poke a toothpick through the plastic into each square. Place the tray into the freezer until the popsicles are frozen solid.

Frozen Monkey Treats

Here is a healthy snack that your kids will go bananas for! Peel a banana and cut it in half. Insert popsicle sticks into the cut ends. Dip the bananas into yogurt or melted chocolate, and then roll the bananas in chopped nuts, crushed cereal, or coconut shavings. Place the bananas on a small waxed paper-lined baking sheet and set the sheet into the freezer for an hour or so. Fun to make and even more fun to eat!

Fruit Fizzy

Don’t plan your summer party without this refreshing drink. Pour one can of Sprite it doesn’t have caffeine into a blender, along with small ice cubes. Add several large strawberries, a handful of blueberries, or other favorite fruit to the mix. Blend the mixture until it has the texture of a slush. Pour into a glass and garnish with a cherry on top.

About The Author

Deborah Shelton is a mother, freelance writer, and author of the brand new book, "The Five Minute Parent: Fun & Fast Activities for You and Your Little Ones." Visit Deborahs website for more family-friendly ideas: http://www.fiveminuteparent.com deborah@fiveminuteparent.com

Fun & Fruity Recipes
Deborah Shelton

Fun & Fruity Recipes Deborah Shelton

Sometimes the easiest way to get children to eat healthy is to let them have a hand in making their own snacks…and add whipped cream on top. Here are two fruity recipes that are fun and easy to make, and even more fun to eat.

Miniature Fruit Pizzas 1 package refrigerated sugar cookie dough 8 ounces softened cream cheese 1 cup confectioners sugar Assorted fresh fruit, cut into bite size pieces, such as bananas, kiwis, oranges, blueberries, grapes, strawberries, pineapple, etc.

Directions: Cut sugar cookie dough into 1-inch slices and place on ungreased cookie sheet or pizza pan. Bake as directed, or until lightly browned around the edges. Allow the cookies to cool.

Combine cream cheese and confectioners sugar; mix well. Spread over cooled cookies. Decorate with assorted fruit. Yummy!

Strawberry Angels 1 angel food cake 6 large strawberries 1 carton whipped topping

Directions: First, cut the cake into serving-size pieces. Slice the strawberries and layer on top of the cake. Then spoon whipped topping on top of the strawberries. Serve and enjoy!

About The Author

Deborah Shelton edits The Five Minute Parent email newsletter. For your free subscription, send a blank email to mailto:Five_Minute_Parent-subscribe@yahoogroups.com or visit http://www.fiveminuteparent.com deborah@fiveminuteparent.com

Tomatoes and Cucumbers
News Canada

Tomatoes and Cucumbers News Canada

NC—Now is the season to enjoy Ontario grown field tomatoes and cucumbers. Although tomatoes and cucumbers are available year round, they are at their best from July to October! Locally grown tomatoes and cucumbers are picked at a greater degree of ripeness than those shipped across the continent. When grown closer to their market, these veggies are left on the vine longer, so their flavour and texture remain at their best.

Although, the tomato is technically a fruit, it is considered by most to be a vegetable because of the way it is used in meals and snacks. The tomato is native to South America and was brought over to Europe by Spanish explorers in the 16th Century. Today, many cultures enjoy tomatoes as part of their dishes. Tomatoes combine well with many foods such as: pastas, meat and fish dishes as well as with other vegetables.

Tomatoes are high in vitamin A and vitamin C and contain a plant chemical called lycopene. Lycopene gives tomatoes, watermelons and pink grapefruits their red colour. Lycopene is an antioxidant that can protect the bodys cells from damage, which can help reduce your risk of heart disease and cancer.

Cucumbers have a very high water content. As a result, they are not only crisp and moist but also very cool. Cucumbers belong to the squash family of vegetables and were first cultivated in Asia.

Invite tomatoes and cucumbers along by…

• Cutting slices or chunks of cucumbers and tomatoes into salads

• Piling cucumbers and tomatoes onto sandwiches, in pitas and in wraps

• Choosing cucumbers and tomatoes as a snack with a low fat yogurt dip

• Using tomatoes to make pasta sauce from scratch

• Adding sliced tomatoes to grilled cheese sandwiches or tuna melts

• Using tomatoes in meat, fish and chicken recipes

• Topping green salads, rice dishes and pasta salads with cherry or grape tomatoes

At this time of year, take advantage of locally grown tomatoes and cucumbers to help you reach the goal of 5-10 servings of vegetables and fruits a day. For more recipe ideas using tomatoes and cucumbers, visit www.5to10aday.com.

- News Canada

Monthly Vegetable and Fruit Recipe:

Fancy but easy Tomato and Cucumber Salad

2 medium sized cucumbers 2

4 medium sized tomatoes 4

2 Tbsp olive oil 30mL

1 Tbsp. Dijon mustard 15 mL

2 Tbsp. white vinegar 30mL

1/2 cup finely chopped parsley 125ml

1. Peel the cucumbers. Cut one cucumber into thin slices and dice the second cucumber

2. Wash the tomatoes. Cut the top off each tomato and hollow them out.

3. In a large bowl, combine the olive oil, mustard, vinegar, pepper and salt. Add diced cucumber and toss with dressing.

4. Fill each tomato with diced cucumber and top with some parsley.

5. Place the tomatoes on a serving platter. Put the cucumber slices around and sprinkle with chopped parsley. Serve at room temperature. Enjoy!

- News Canada

These articles are for use in Ontario only

About The Author

News Canada provides a wide selection of current, ready-to-use copyright free news stories and ideas for Television, Print, Radio, and the Web.

News Canada is a niche service in public relations, offering access to print, radio, television, and now the Internet media, with ready-to-use, editorial "fill" items. Monitoring and analysis are two more of our primary services. The service supplies access to the national media for marketers in the private, the public, and the not-for-profit sectors. Your corporate and product news, consumer tips and information are packaged in a variety of ready-to-use formats and are made available to every Canadian media organization including weekly and daily newspapers, cable and commercial television stations, radio stations, as well as the Web sites Canadians visit most often. Visit News Canada and learn more about the NC services.

Harvest A Wealth Of Apple Ideas
News Canada

Harvest A Wealth Of Apple Ideas News Canada

NC—The leaves have turned, pumpkins are ripening on the vine and most of Canadas apple growers are in the orchards harvesting this years crop of apples for your enjoyment throughout the winter months. It is well known that apples are nutritious, as are apple-based products like pure apple juice, apple sauce and dried fruit snacks. But now more than ever, as research is showing that apples contain important anti-oxidants, apples and apple products are an important part of your familys diet. Why not take advantage of the season and introduce new, innovative ways for your family to enjoy them everyday.

Here are a few simple ways to increase your apple consumption and boost your anti-oxidant intake:

• Choose juice over pop. Apple juice contains health-promoting phytonutrients – natural antioxidants – and is usually fortified with Vitamin C.

• Liven up a simple salad by topping it with pieces of fruit or strips of Sun-Rype Fruit to Go bars.

• Want to try something new with that jar of Sun-Rype Apple Sauce Try these suggestions:

• Use apple sauce on top of ice cream and sprinkle with granola for a healthy sundae.

• Swirl into yogurt or cottage cheese for a low fat parfait.

• Warm up crisp fall mornings by topping pancakes or French toast with hot apple sauce and a dollop of sour cream.

• Replace vegetable oil or butter in most recipes with an equal amount of apple sauce. Apple sauce lowers the fat and calories when you bake.

All it takes is a little imagination to increase the number of apples your family gets in their diet. And, of course, apples make it easier for your family members to get the five to ten daily servings of fruit and vegetables recommended by Canadas Food Guide to Healthy Eating. Harvest season is a great time to experiment with apple products to see how they can enhance your meal times, for more creative ideas and recipes visit www.sunrype.com.

- News Canada

About The Author

News Canada provides a wide selection of current, ready-to-use copyright free news stories and ideas for Television, Print, Radio, and the Web.

News Canada is a niche service in public relations, offering access to print, radio, television, and now the Internet media, with ready-to-use, editorial "fill" items. Monitoring and analysis are two more of our primary services. The service supplies access to the national media for marketers in the private, the public, and the not-for-profit sectors. Your corporate and product news, consumer tips and information are packaged in a variety of ready-to-use formats and are made available to every Canadian media organization including weekly and daily newspapers, cable and commercial television stations, radio stations, as well as the Web sites Canadians visit most often. Visit News Canada and learn more about the NC services.

NotOneOunce -- Junk at the Office
Will Clower, Ph.D.

NotOneOunce -- Junk at the Office Will Clower, Ph.D.

After the post-Halloween sugar surge, everyone coaches you to get the candy out of your house. This is terrific, but many people solve the problem by taking it straight to the office. Yes, it’s now off of your kitchen cabinet, but youve just relocated it to the filing cabinet all day.

And, as the holiday season marches onward, the treats and snacks and goodies start piling up, all red and green, from M&Ms to Cupcakes, on meeting room tables, receptionist’s desks, and most of all … in the break room.

The short term problem

If food is in front of you, you’ll eat it. Sad as it sounds, the mere presence of food is enough to stimulate eating. You can say you’ll be strong and maybe you can for a while, but sooner or later you give in and have just a couple of those candies, cakes or whatever.

Face it. Food stimulates feeding.

The long term problem

Practice makes perfect. If you practice eating throughout the day, you will become very good, very skilled, at eating throughout the day. Plus, your body comes to expect it, to crave another nibble, and to nag you for that next treat. This is how you create the conditions of long-term overconsumption simply by keeping food around your house or office.

Now what do we do

Remember that our physiology is a flat out miracle, and adapts to whatever you give it. Not only is it true that “you are WHAT you eat”, but you also become “HOW you eat.” So use the incredible adaptability of your body in your favor by improving your habits.

First of all, you can control your desk. Don’t keep nibbles and snacks there “just in case” because this becomes your rationale-in-advance for eating foods you should not eat.

Set a firm rule for yourself. You don’t eat at work, you eat at lunch. Some can flip a switch and just not eat at work. But, if you are tempted by the red and green dye atop the cupcakes, get a cup of water from the cooler or hot tea and move away. Being out of the proximity of the food will remove the temptation.

In fact, replacing the craving for snacks with something to drink – like water or tea – is a great way to give you something to do with your hands, while enjoying a zero calorie beverage at the same time! These simple guidelines will definitely keep you moving on The PATH to lower weight over the holidays.

About The Author

Dr. Will Clower is the award-winning author of The Fat Fallacy and founder of The PATH Curriculum, The PATH Online, and Newsletter.

The PATH: America’s weight solution.

Dr. Clower can be reached on his website www.fatfallacy.com.

willclower@fatfallacy.com

Snack Ideas for Kids That Wont Wreck Moms Diet
Kim Beardsmore

Snack Ideas for Kids That Wont Wreck Moms Diet Kim Beardsmore

If you are a mom at home on a diet, you will probably related to a frequent situation I encounter as a weight loss consultant. Many of my clients with children are able to keep to a healthy eating plan through most circumstances except two. It all starts to go astray when the kids come home from school, or when they are preparing school lunches. If you are a mom at home on a diet, you will probably related to a frequent situation I encounter as a weight loss consultant. Many of my clients with children are able to keep to a healthy eating plan through most circumstances except two. It all starts to go astray when the kids come home from school, or when they are preparing school lunches.

Its no surprise really. Kids love snacks we buy from the supermarket, and parents love them because they are quick and easy to throw into the lunchbox or for kids to grab from the shelves in the pantry. Small bags of chips, tasty bite size crackers, sodas and the like. No problem. Except when it comes to moms weight loss program. Mom loves them too!

These products are high in fat, high in energy and high in refined sugars. And after one, two or three nibbles it is possible to wrack up an unwanted 500 calories. This single act will probably stall your weight loss or even worse!

To stop your kids from sabotaging your weight loss efforts, here are 20 snack ideas for kids that will do far less damage to your weight loss program if mom nibbles just a little.

1. Chop up ½ tinned pear or other fruit in natural juice and set in 200mls of low calorie jelly. Make up into individual disposable plastic containers with lids.

2. Cut up crisp vegetable sticks with dipping sauce - ranch, peanut satay, sweet chili or tomato.

3. Cut celery sticks 6-8 cm, fill with cottage cheese and top with sultanas or chopped nuts.

4. Combine a mixture of low fat hard cheese cubes, nuts and dried fruits in plastic wrap or a lunch bag.

5. Roll up thin slices of carrot and celery with grated cheese in a slice of cold meat. Secure with toothpick. Slice the carrot and celery with a vegetable peeler for really thin slices.

6. Cut oranges into quarters and freeze on trays. Put into plastic bags for a fruity ice block.

7. Meatball surprise. Next time you are making meatloaf, double the quantity and make a batch of meatballs. These are great in lunchboxes cold. Add a slice of pineapple with a toothpick to each meatball. Add dipping tomato sauce if required.

8. Mini quiches….make a batch of crust-less quiche and cook in muffin tray. Each muffin will be a wonderful healthy snack for kids.

9. Chilled fruit surprise - slice a combination of strawberries, bananas, kiwi fruit, watermelon, grapes or in season fruit. Place in small resealable plastic container. Top with apple juice; do not overfill. Seal, freeze. When packed in lunchbox, will keep sandwiches cool and prove a refreshing treat on a hot day.

10. Rice cakes spread with mashed avocado, mashed banana and cinnamon, or try mashed avocado, sliced tomato and sprouts.

11. Chopped hard-boiled egg served with low fat mayo, salt, pepper on a crisp bread.

12. Leaf wrappers: wrap a cheese finger, celery stick and carrot stick in a lettuce leaf. Wrap in foil and place in lunchbox. Contents will be kept moist.

13. Yoghurt tub.

14. Baby Bell Cheese and low fat cracker.

15. Creamy dates: slice dates lengthways, remove stone. Fill with Philadelphia cream cheese low fat.

16. Quick sausage rolls: wrap a skinned good quality sausage in several sheets of filo pastry. Brush pastry with beat egg to glaze. Cut into desired lengths. Bake in moderately hot oven for 15-20 minutes. Rolls can be frozen.

17. Same as above but use fresh chicken breast strips and cut to 2" - use tomato or favorite dipping sauce

18. After school hot snack attack: Spread a round of pita bread with tomato paste and herbs. Top with tomato, ham, mortadella, add onion, sliced mushrooms or pineapple. Sprinkle grated low fat hard cheese over pita bread. Grill to make a tasty pizza. If no pita bread is available, substitute a crisp bread.

19. Fruity kebabs: place bite size pieces of fruit in season on kebab skewers.

20. Pop top sandwich tuna tin, crisp bread, sachet of mayonnaise. Kids can put their snack together at school so that it doesnt go soggy.

Remember fresh is best both for yourself and your children. By substituting these ideas for some of the prepackaged snack food and cookies your kids eat you will be doing both them and yourself a favor.

c Copyright Kim Beardsmore

You are free to publish this article in its entirety, without changes as long as the Copyright and Authors Bio, remain in place and the URLs and links remain intact and working.

About The Author

Kim is a successful weight loss coach who will cut through the diet-hype and help you reach your goal weight. No public weigh-ins, meetings that cost you money or fads...simply results you will love! You can receive a free consultation. Visit today: http://tinyurl.com/6l2cd. Are you interested in earning money from home We can help you grow a profitable home business: http://tinyurl.com/69eoy.

10 Easy to follow Tips to help YOU Lose Weight
Steve Li

10 Easy to follow Tips to help YOU Lose Weight Steve Li

Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can benefit, too.

SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER EACH DAY

Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses

If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps.

Check out flavored waters on the market, too. Just keep an eye out for additives.

SUCCESS TIP NO. 2: EAT BREAKFAST

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesnt rev back up until you eat again."

Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.

You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.

SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY

This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals

Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later.

SUCCESS TIP NO. 4: AVOID WHITE FOODS

This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.

Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.

These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

SUCCESS TIP NO. 5: EAT YOUR VEGGIES

It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.

If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.

Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.

SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE

While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.

If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.

Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.

It will also be easier to maintain your diet with your own favorite fresh food selections on hand.

SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS

Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.

For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later.

Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.

SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK

In addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.”

Just think – eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese

Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.

SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK

This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts Try drinking water afterwards. The water will help you feel full and prevent overindulgence.

Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD

You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew.

Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

About The Author

Steve Li is the webmaster of http://weightlose.yourbestchoices.com.

You can read more articles like this by subscribing to his twice-weekly Newsletter. Send a blank email to: mailto:weightlose@yourbestchoices.com and get a free ebook “The Power of Positive Habits” as welcome gift.

stevelkw@hotmail.com

11 Top Secrets for Dieting Success
David Jones

11 Top Secrets for Dieting Success David Jones

If dieting were easy, I suppose we’d all be thin. As we are not, here are 11 tips that successful people use to lose weight. They can help you succeed too.

SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER A DAY

Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses

If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps.

Check out flavored waters on the market, too. Just keep an eye out for additives.

SUCCESS TIP NO. 2: EAT BREAKFAST

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesnt rev back up until you eat again."

Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.

You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.

SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY

This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals

Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later.

SUCCESS TIP NO. 4: AVOID WHITE FOODS

This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.

Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.

These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

SUCCESS TIP NO. 5: EAT YOUR VEGETABLES

It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.

If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling vegetables and cooking with real butter to add flavor.

You can also search for new recipes on the Internet or in cookbooks.

Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your vegetables.

SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE

While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.

If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.

Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.

It will also be easier to maintain your diet with your own favorite fresh food selections on hand.

SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS

Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.

For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later.

Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.

SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK

In addition to everything that’s been discussed before, eating protein helps you burn more calories. Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.

Just think – eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese

Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.

SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK

This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts Try drinking water afterwards. The water will help you feel full and prevent overindulgence.

Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD

You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew.

Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

SUCCESS TIP NO. 11: EAT YOUR LARGER MEALS EARLY AND SMALLER MEALS LATER

You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day, saving a salad and lean meat protein for dinner.

Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.

About The Author

David Jones is webmaster at http://www.practicalhealthideas.com

For more articles like this subscribe to his free newsletter by sending a blank email to mailto:subs@practicalhealthideas.com and get a FREE ebook.

david@practicalhealthideas.com

Capsulized Food: The Next Step in Food Evolution
Protica Nutritional Research

Capsulized Food: The Next Step in Food Evolution Protica Nutritional Research

Anyone who has spent a day fasting from food, or who has even skipped a meal, knows just how much time we save when we are not provisioning and consuming meals. Of course, efficiency is not our only concern when it comes to eating. If we were to articulate our fundamental requirements for food, we would probably come up with the following: 1 it should give us the nutrition our bodies need; 2 it should support our body transformation goals e.g. lose fat or gain muscle; 3 it should taste good; 4 it should be convenient. Foods that meet two or three of these requirements quickly become a mainstay in most diets.

A new development in nutrition research called ‘capsulized food’ aims to exceed these requirements. Pennsylvania-based Protica Research is the first of what will likely be many companies dabbling in this new food frontier. Among other development initiatives on their roster, Protica Research engineers liquid foods that are ultra-compact, nutrient-dense, and above all else, very palatable. Their first product, Profect®, delivers 25 grams of protein and the complete spectrum of water-soluble vitamins in less than three fluid ounces. This on-the-go nutrition has some consumers re-thinking their traditional eating habits. An examination of the four fundamental requirements for food will help explain why.

NUTRIENT DENSITY

Nutrition. It is our first priority when it comes to eating. While it is not always on the front of our minds when we reach for food, it is the reason we eat. There are many nutrient-rich and nutrient-poor foods available to us, and we must always consume our fair share of nutrient-rich foods for the sake of our health, well-being and energy level.

The challenge is that nutrient-dense foods—such as milk, eggs, fish, and chicken—are not always within arms reach. Snacks, junk food and fast food generally are. It often takes too much effort for a busy person to procure the necessary vitamins and protein, and so we end up going without. This can hurt us in the long run as our immune system and energy levels suffer. Studies have shown that many of the so-called ‘junk food junkies’ and ‘fast food addicts’ would prefer eating nutritionally sound foods if they were within arm’s reach.

SUPPORTING BODY TRANSFORMATION GOALS

For many of us, we keep a careful eye on the foods we eat. Either we are trying to lose fat, gain muscle, or maintain what we have. Whether we are browsing the supermarket aisles or a restaurant menu, we find ourselves looking for foods that are consistent with these goals.

For some, low-carbohydrate foods are at the top of the shopping list. These consumers have become more aware of the health risks and weight gain associated with eating carbohydrate-rich foods. For others, low-fat foods are the order of the day. Still others seek a balance of proteins, carbohydrates and fats.

The common denominator in all of these diets is protein, along with the supporting micronutrients, such as vitamins and minerals.

While it is possible to get vitamins and protein without fat or carbohydrates when you are cooking at home, it is a much taller order to do that in a compact transportable meal. Manufacturers like EAS and Protica Research offer high protein beverages to support any transformation goals. Protica’s Profect provides a full 25 grams of protein and the complete spectrum of water-soluble vitamins. The important point for the diet conscious, however, is that all of these nutrients come without the cost of fat and carbohydrates. This allows your body to maintain health and energy without weighing you down with unnecessary carbohydrates or fat.

TASTE

For most of us, the taste of a product determines whether we make it part of our dietary regimen. No amount of nutrition can make up for a poor taste. Food manufacturers have learned this lesson well in recent years, as many nutritious products have been pulled from supermarket shelves due to lackluster taste. As consumer expectations have continued to rise, a plethora great-tasting and nutritious food products have entered the market. Capitalizing on this fact, Protica Research developed a line of flavors for its capsulized protein beverage that target age groups from adolescents to seniors. Double-blind taste tests have shown that the flavor profile of Profect is indistinguishable from non-carbonated fruit drinks on the market.

CONVENIENCE

Every once in a while, maybe even every evening, we want to sit down to a well-set table and share a meal with family or friends. Capsulized food is not about taking this important ritual out of our lives, and it is not about replacing fresh foods. The reality of living in the 21st century is that most people spend their day working, and this means the kitchen or garden is inaccessible. This is true for stay-at-home moms as well as business executives putting in long days at the office.

This on-the-go lifestyle is not compatible with eating nutritious meals. The difficulty of finding time for a proper meal has led many people to become dependent upon compact snack or junk foods that they can keep in their purse or briefcase. These compact foods have become a mainstay of the American diet because they are portable and can be consumed quickly. However we often find that the portability, and thus the convenience, of these foods is lacking. The traditional convenience foods that we can find in grocery and convenience stores are not generally packaged with rough transportation in mind. The packaging of many food and beverage products accidentally break open after they have spent time in a bag or purse.

Another common complaint surfaces once the packaging is opened. Many convenience foods—meal replacement bars, for example—are sticky or crumbly. You can also find yourself reaching for water to wash them down. Problem is, convenience should mean ‘napkins and water not required’.

While portability and quick consumption are two things that we have come to look for in a convenient food, these traits are often illusive.

Protica Research offers two innovations when it comes to convenience. First, their Profect protein beverage is a liquid—and weighs less than three fluid ounces—which means that you can quickly and easily consume it even while on the run. Second, Profect takes portability to a new level by packaging it in a patent-pending, virtually unbreakable container. This means that it can be taken absolutely anywhere, and you will not have to worry about your meal ending up all over your purse or briefcase.

HOW TO MEET OUR MODERN NUTRITION NEEDS

The advent of health-consciousness has come at a time when our lifestyles are increasingly hectic. This means that people are looking for a healthy, nutritious, and portable food that is quick to consume. In order to meet this demand, the food industry must adapt and respond. Companies like Protica Research are developing capsulized foods that will deliver on-the-go nutrition that is more portable, more convenient and more palatable than its predecessors.

About The Author

Copyright 2004 - Protica Research - www.protica.com

Founded in 2001, Protica, Inc. is a nutritional research firm with offices in Lafayette Hill and Conshohocken, Pennsylvania. Protica manufactures capsulized foods, including Profect, a compact, hypoallergenic, ready-to-drink protein beverage containing zero carbohydrates and zero fat. Information on Protica is available at www.protica.com. You can also learn about Profect at www.profect.com.

Turning an Addictive Snack into a Complete Meal
Protica Nutritional Research

Turning an Addictive Snack into a Complete Meal Protica Nutritional Research

The proliferation of fast food restaurants, convenience stores, and vending machines in virtually every corner of residential America has created a serious nutritional problem. “Snacking” – a harmless-sounding verb that deceptively implies something unobjectionable – has reached addictive proportions[i].

The manifestation of this addiction goes beyond mere obesity something that is widely considered to be a severe public health crisis[ii]. Even among non-obese Americans, researchers are identifying a wave of general malnutrition that is sweeping across the country due to addictive snacking habits[iii].

This addiction to snacking is enhanced, ironically, by the rather confusing range of so-called diet-friendly foods on the market. Some foods that are dubbed “lo-carb” diet-foods are actually causing weight gain among some dieters[iv]. In fact, some “lo-carb” labeled foods are comprised of little more than unhealthy saturated fats and even worse, they have an incredibly high calorie count[v].

Furthermore, many self-professed “lo-carb” foods are dangerously devoid of essential proteins and vitamins. The resulting nutritional shortage often compels dieters – even subconsciously -- to crave stimulating foods of all kinds. These cravings often include what is closest at hand: snacks and other nutritionally bankrupt junk foods.

Snacking is indeed a problem that America must begin resolving within the first few years of this 21 century. A real, practical, tangible solution is required now more than ever before, because education and awareness are not enough.

This does not imply that education and awareness aren’t vital allies in the fight against snacking and unhealthy eating. Education and awareness have played an important role thus far, and have helped create a number of healthier eating options. Indeed, the “lighter fare” choices in restaurants, and the occasional granola bar in a vending machine that is otherwise loaded with chocolate bars, are worthy gains that education and awareness have inspired. Yet education and awareness are, in and of themselves, evidently not halting this epidemic addiction to snacking quickly enough.

Adding to the problem is that so many of these junk food products are packaged in a way that implies some semblance of nutritional value. Terms like “on the go” or “instant meal” or “for busy lifestyles” adorn many packages for foods that are virtually nothing more than glorified snack foods foods that are absolutely not providing the vitamins and proteins that a healthy diet requires.

Therefore, a new approach to solving this problem is required one that stems from the momentum gained by awareness and education, but delivers a real, tangible product in the hands of Americans who want to regain control over what makes them move.

Attempts have been made, especially in the last decade, to provide Americans with this tangible solution. Nutritional energy bars now line the counter shelves of many convenience stores, and instead of energy infusion via a chocolate bar, more people are opting for these seemingly “healthier”. This is a positive step but it is not enough.

Products such as these mentioned above, while somewhat better than candy bars, are not rich in essential proteins or fortified by essential vitamins. So while ”snackers” are better off after eating one of these nutritional bars than they would be if they consumed a bag of potato chips, they are not as well off as they think they are or that the nutritional bar packaging implies that they will be. These snackers still face a shortage of protein and essential vitamins a shortage that is not going to be filled unless additional nutrition is provided.

It is within this paradigm – the search for a complete “tangible” nutrition source that is rich in protein and essential vitamins – that forward-thinking companies are engineering smarter products. These nutritionally advanced solutions are carbohydrate-free, fat-free, and low calorie complete meal sources for snackers of all types, including those that are dieting.

There are, admittedly, only a very small number of companies and products that are delivering nutritionally intelligent products into the hands of snackers. However, the fact that these progressive companies – and their innovative products – exist is a positive sign, and one that just may eventually be the turning point in America’s war against poor eating habits.

References

[i] Source: “Survey: America’s Addicted to Snacking”. Channel 3000 Health. http://html.channel3000.com/sh/health/conditionsaz/news-health-990730-141923.html

[ii] Source: “Obesity Epidemic `Astronomical’”. WebMD. http://my.webmd.com/content/article/57/66035.htm

[iii] Source: “Americans Shrinking ad Junk Food Takes its Toll”. Guardian Unlimited Special Reports. http://www.guardian.co.uk/usa/story/0,12271,1185457,00.html

[iv] Source: “Low Carb Confusion”. MSN Diet and Fitness. http://diet.fitness.msn.com/article/773599.armx [v] Source: “Low Carb Diets”. ABC& Chicago. http://abclocal.go.com/wls/news/connectwithkids/091504_cwk_lowcarb.html

About The Author

Copyright 2004 - Protica Research - www.protica.com

Founded in 2001, Protica, Inc. is a nutritional research firm with offices in Lafayette Hill and Conshohocken, Pennsylvania. Protica manufactures capsulized foods, including Profect, a compact, hypoallergenic, ready-to-drink protein beverage containing zero carbohydrates and zero fat. Information on Protica is available at www.protica.com. You can also learn about Profect at www.profect.com.

The Health effects of being Over Weight
Paul Marsland

The Health effects of being Over Weight Paul Marsland

Both men and women around the world are becoming fatter and its partly because of our modern lifestyle, too much fatty food and too little exercise. Some people say, Why should it matter if Im overweight as long as I feel okay But being overweight does matter because it increases the risk of health problems such as heart disease, stroke, diabetes and some cancers. Being at a healthy weight on the other hand, can help lower blood pressure, make you feel better and give you more energy. If you need to lose some weight, heres some good advice from the National Heart Foundation.

Change your eating habits gradually

Everyone knows that losing weight partly involves cutting down on foods which contain a lot of fat. But this doesnt mean you have to change your eating habits overnight. Youre more likely to make permanent changes to your diet if you make them gradually. Allow two weeks to stop eating biscuits with tea or coffee, for instance. When youre comfortable with this change, make another such as using less butter or margarine on bread, or switching to using low fat milk.

Remember you dont have to exercise strenuously

The secret of successful weight control is a combination of sensible eating and regular exercise. Aim for 30 minutes at least four times a week. You dont have to do 30 minutes all at once. Its okay to do ten minutes exercise three times a day. Walking, swimming and cycling are good.

Dont expect to lose weight quickly

Its quite common to lose weight one week and then lose none the next week. If you are exercising, you may find your weight doesnt drop at all. This is because your body is gaining more muscle which weighs more than fat. Youll still continue to lose fat and tone up, even if the scales dont show any weight loss. The way your clothes fit is a better guide to weight loss than weighing yourself all the time. As long as you are keeping to your plan of regular exercise and less fatty food, periods of no weight loss dont usually last more than two weeks.

Eating to lose weight

Fruit, vegetables, beans and lentils are the foods to eat most of every day. By filling up with these healthy, satisfying foods, youll be less likely to want fatty snacks. You need only moderate amounts of meat, poultry, fish, nuts, seeds, dairy products. A moderate serve of meat, poultry or fish takes up about one quarter of your plate. If you eat dairy foods, choose reduced or low fat varieties. Use only small amounts of margarine, fat reduced spreads, butter, lard and cooking oils. Drink only a little alcohol.

Reducing fat in your meals

Trim all fat from meat and remove fat and skin from poultry before cooking. Use low fat cooking methods such as grilling, steaming, baking, stir-frying in as little oil as possible, microwaving or using non-stick frying pans. Avoid fried or deep fried foods. Let soups, casseroles and curries cool - this makes the fat harden on top so you can remove it before reheating. Snack on fresh fruit but limit cakes, biscuits, pastries, chocolate and packet snack foods.

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You have permission to publish this article electronically or in print, free of charge, as long as the bylines are included. A courtesy copy of your publication would be appreciated.

About The Author

Paul Marsland and his wife Annette have been working as wellness coaches for the last 3 years. Using scientifically proven, balanced nutritious programmes they help people lose weight and improve their health, energy and vitality safely and effectively. For more information visit: http://slim-n-trim.org/refid=artcit-30495 ezybucks4u@hotmail.com

Tips on Nutrition Proper Nourishment for Your Body
Lala Balattan

Tips on Nutrition Proper Nourishment for Your Body Lala Balattan

It is a must for all of us to be conscious of the proper nourishment that our body needs. While all of us are aware that it is important to have an intake of three complete meals per day, with at least snacks in between, many, though, are not very conscious of meeting the body’s daily nutritional needs, while attending to their daily menu. Knowing the importance of balancing each meal according to the necessary nourishment needed by our body will help greatly in minimizing risks of disease, sickness or infections. It would also minimize even physical, mental and emotional stress.

Now that we realize that proper strategizing of our daily meals to meet up with the required nutritional needs of our bodies, let’s begin going back to the lessons we have learned about the GO, GROW and GLOW FOODS way, way back in our childhood education.

To meet our body’s daily energy needs, in order to minimize risks of chronic disease, adults should get 45% - 65% of their calories from carbohydrates, 20%-35% from fat, the GO foods of our childhood studies, and 10% - 35% from protein. This is from the newest report on recommendations for healthy eating from the National Academies’ Institute of Medicine.

We must also watch out for the size of our protein portion. Most women need a daily intake of only about 6 ounces cooked of meat, chicken, fish or a substitute like cheese or eggs. Each one should look out for their daily consumption of protein. Excess protein can mean extra fat, and high amounts of protein may increase calcium losses in the urine.

Raw food and fresh juices have remarkable cleansing and regenerating effect on the entire system, as they retain all their nutrients, which might get destroyed while processing and cooking. And of course, it is very important to keep track of our natural vitamin intake. Eat 5 or more servings of fruits and vegetables per day, especially those high in Vitamin C, Vitamin A, beta-carotene, and fiber. In general, a serving is 1 small piece of fruit, half a cup of cooked or canned fruits and vegetables, or 1 cup raw.

Minerals in our body should also be part of our menu for our well-balanced constitution. Aim to eat one of the rich sources of iron two to three times a week. Body absorbs only 20-40% of the iron available in meat sources, but only 5-20% of the iron from vegetable sources and egg. If you eat a mixed diet including fruits, vegetables, meat and fish your body will absorb 15-20% of iron in the food.

So now, we remember the GLOW foods our youth

A little tip for women: If you’re in your childbearing years, get at least 0.4 milligram 400 micrograms of folic acid daily to reduce the risk of having a child with a neural tube defect. Excellent sources of this are spinach, broccoli, chickpeas, romaine lettuce, wheat germ, and fortified breakfast cereals 25 percent of the US RDA per ounce. If you’re pregnant, take a folic acid supplement. Women can be helped by diet and lifestyle changes in managing PMS like eating less refined sugar, drinking less caffeine, avoiding nicotine, avoiding alcohol, avoiding salt.

If you follow a diet, which is heavy on dark colored vegetables, unprocessed whole grains and lean meats, you can’t go wrong. Eat sufficient protein, lots of vegetables & fruits and minimal processed carbohydrates. There’s absolutely no magic here, folks, just intelligent, planned & scheduled nutrient consumption.

About The Author

Lala B. is a 26 year-old Communication Arts graduate, with a major in Journalism. Right after graduating last 1999, she worked for one year as a clerk then became a Research, Publication and Documentation Program Director at a non-government organization, which focuses on the rights, interests and welfare of workers for about four years.

Her writing prowess began as early as she was 10 years old in girlish diaries. With writing, she felt freedom – to express her viewpoints and assert it, to bring out all concerns -- imagined and observed, to bear witness.

For comments and question about the article you may contact the Author through The Online Home Medical Webmaster at 888 311 0666 or visit http://www.onlinehomemedicalsupply.com

joel@onlinehomemedicalsupply.com

The Zone Diet Explained
Helen Laxton

The Zone Diet Explained Helen Laxton

Developed by Barry Sears PhD, the Zone Diet is the latest in a long line of attempts to get a fresh angle on weightloss, and is currently among the 5 most popular diets in the States, partly because dieters report losing up to 5 pounds in the first week, and up to 1.5 pounds each week thereafter. Dr Sears main thrust is that food is medecine for the body, and not just the fuel. He proposes an "ideal" ratio of carbohydrates, proteins and fats - namely 40% carbs to 30% protein and 30% fat, which is supposed to keep the body within a healthy zone determined by hormones. Slightly complicating matters is the concept that some carbs are good, and some are bad. Refined Carbohydrates such as pasta, potatoes and bread are bad, and need to be strictly controlled.

Dr Sears believes the human bodys digestive system works best by eating only 2 main food groups, namely Lean protein and natural carbohydrates from fruits and fiberous vegetables. The good Doctor also advises disciples to eat small but regular meals, at least times 5 per day. Added to this are the other key parts of the diet there are 4 components in all - the diet itself, the use of monounsaturated fats, Omega-3 fish oil dietary supplements and of course exercise. This combination is said to burn excess body fat while increasing energy. Adherents report increased vitality not to mention improved mental abilities and fewer health problems.

To follow the Zone Diet, you create zone meals or snacks based on the 40% 30% 30% ratio of carbs, proteins, and fats. In terms of portion size, use your own hand as a guideline for example, a protein portion will be approximately the size and thickness of your palm. As for carbs, it depends on whether they are good or bad carbs. You can have 2 "big, loose fists" of good carbs, but only 1 "tight fist" if you prefer a bad carbohydrate like pasta, potatoes or bread.

Fats are also essential, and if your protein component is light on fat, you can add some olive oil, or a couple of olives. If you prefer, a small pile of nuts can be used instead. Unlike some diets, the Zone Diet doesnt ban any foods as such, but you are strongly advised to keep bad carbohydrates down to a quarter or less of your total carbohydrate intake. And stay off the caffeine - no coffee, tea, or fizzy colas even the diet variety. There are pre-prepared Zone Diet snacks and ready meals available, although Dr Sears insists these are not necessary as long as you follow the guidelines. You should also exercise, both aerobically and anaerobically, 3 times a week minimum for at least 20 mins with an additional warm up time and stretching.

Once you reach your ideal weight, you can add more fat to your diet in order to provide your body with energy without using your stored fat reserves. Typically you would double your fat allowance to start, then see if your weight holds. Make sure they are monounsaturated fats though! For sample meal menus on the Zone Diet, consult www.supaDiet.com now.

About The Author

Helen Laxton writes diet articles for www.supadiet.com, a website dedicated to providing you with tips and advice on losing weight fast.

The Glycemic Index and Dieting
Protica Nutritional Research

The Glycemic Index and Dieting Protica Nutritional Research

The field of nutrition is awash with charts, tables, diagrams, models, acronyms, and abbreviations; more than the average person can memorize. As such, one often comes across someone who has simply burnt out trying to keep track of how much to eat, when to eat it, how to find the calories from fat, the RDI, the DV, and so on. There is an overkill of useful information within the nutrition field, and it can ironically provoke one to grow weary and exhausted, tune out, and go grab a fast food burger.

Yet every once in a while, a concept within the nutrition field emerges that truly demands attention. Over a decade ago, the USDA’s “Food Pyramid” was one such concept because it helped eaters discover how many gaps existed in their typical daily diet. Now, as the Food Pyramid begins to take a new shape, and as the nutrition field works to establishes itself as the most important branch of health care in the 21st century, an invention called the Glycemic Index is taking center stage.

The Glycemic Index GI is not new; it has been around for more than 2 decades. Yet until recently, its exposure beyond the world of diabetes has been limited [i].

The Glycemic Index indicates how “high” or “low” blood sugar levels change in response to carbohydrate intake. A “high” Glycemic Index indicates carbohydrates with a swift breakdown, whereas a “low” Glycemic Index indicates carbohydrates with slow, gradual breakdown. Both terms are of equal importance to diabetics, because there are times with high Glycemic Index foods are required, and times where low Glycemic Index foods are required.

Indeed, the Glycemic Index itself is not new, but its application far beyond the borders of a diabetic dialogue is notable; especially for dieters.

People striving to lose weight often face a nemesis much tougher than establishing an exercise regimen or introducing healthier foods into their diet. The problem is one of energy. Many dieters are surprised – and disturbed – to learn that their diet program is causing them to lose more than inches and pounds: they are losing energy.

This is often expressed as a complaint, as in “I’m feeling weak”, or even “I can’t stay awake”. Many dieters and those advising them have erroneously chalked this up to a matter of attitude, or will power, or some non-biological cause.

The plain truth is that many dieters have been oblivious to the Glycemic Index, and hence, to the fact that many of the diet foods they have eaten – or are eating right now – score very high Glycemic Index levels. As such, these foods are providing a quick boost to blood sugar levels, and then setting up the dieter for the inevitable fall. This is because high GI foods typically increase blood sugar values, which in turn trigger the hormone insulin to clear sugar from the blood. Since blood sugar a.k.a. glucose largely dictates the body’s energy levels, it stands to reason that this process manifests as an initial boost in energy, and then as a depletion of energy. This rise and fall of blood sugar – and energy – is often described by dieters using a “roller-coaster” analogy: one minute they feel confident and strong, and the next, they are about to pass out and require some kind of stimulant in order to make it through the day.

Regrettably for many dieters, that stimulant is usually more high Glycemic Index foods, such as sugary snacks or soft drinks. It is easy to see how this experience can lead an individual to stop dieting. After all, before the diet, the individual was merely gaining weight. On the diet, the individual is gaining weight and is exhausted for most of the day. It is better to quit the diet.

The above scenario only takes place, however, when a dieter unwittingly eats high Glycemic Index foods. Research has shown that low Glycemic Index foods, which raise blood sugar levels much more gradually than high Glycemic Index foods, are very helpful for dieters [ii]. This is because a dieter will experience less of a “roller-coaster” ride while on the diet, and furthermore, will be less inclined to snack because energy in the form of blood glucose is being released slowly and gradually. Low Glycemic Index foods are much more efficient sources of energy than high Glycemic Index foods, because the body needs less insulin to convert food into energy [iii].

Despite the growing awareness that low Glycemic Index foods are beneficial, the world of diet foods has not kept pace. This is because many manufacturers are searching frantically to find low Glycemic Index carbohydrates sources for their products, and overlooking a basic, simple fact: the lowest possibly Glycemic Index is no carbohydrates at all.

These zero-carbohydrate/zero sugar nutritional supplements – which are quite rare in the market – do not deliver any sugar to the bloodstream. As a result, dieters do not have to worry about riding the “roller coaster” of energy spikes and pitfalls.

Yet there is an even greater benefit for dieters who choose a ‘zero sugar’ nutritional supplement. If that low Glycemic Index nutritional supplement is rich in complete protein, then it will act as a sort of antidote to high GI foods by helping to combat their adverse consequences.

For example, a dieter who eats a high Glycemic Index candy car can mitigate the roller-coaster spike in blood sugar levels by eating a nutritional supplement that has very low Glycemic Index and has a rich source of complete protein. This is because the protein in the nutritional supplement mixes with the high Glycemic Index of the candy bar, and effectively lowers the overall Glycemic Index. This is welcome news to dieters who would otherwise be seeing those extra carbohydrates transformed by insulin into triglycerides, and stored in adipose tissue; also known as body fat.

Currently, only a handful of nutritional supplements are designed to offer zero carbohydrates and thus score as low as possible on the Glycemic Index. And of these zero-carbohydrate products, even fewer offer a rich source of complete protein that effectively helps counter the blood sugar spike impact of high Glycemic Index foods.

It is inspiring to note that Glycemic Index is getting some well-deserved attention from outside the diabetic community, where it has helped millions of people eat wisely. Now, dieters and obese people can enjoy the wisdom that this index promotes.

REFERENCES

[i] Source: “The G.I. Diet: A Food Drill”. CBS News. http://www.cbsnews.com/stories/20http://earlyshow/living/main604138.shtml

[ii] Source: “The Glycemic Index”. The Healthy Weight Forum. http://www.healthyweightforum.org/eng/articles/glycemic-index/

[iii] Source “Glycemic Index”. WebMD. http://my.webmd.com/hw/health_guide_atoz/uq2846.asp

About The Author

Copyright 2004 - Protica Research - www.protica.com

Founded in 2001, Protica, Inc. is a nutritional research firm with offices in Lafayette Hill and Conshohocken, Pennsylvania. Protica manufactures capsulized foods, including Profect, a compact, hypoallergenic, ready-to-drink protein beverage containing zero carbohydrates and zero fat. Information on Protica is available at http://www.protica.com

You can also learn about Profect at http://www.profect.com

3 Easy Dieting Success Tips
Beverley Brooke

3 Easy Dieting Success Tips Beverley Brooke

1. Drink 8-10 glasses of water each day

Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses

If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps.

Check out flavored waters on the market, too. Just keep an eye out for additives.

2. Eat breakfast

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesnt rev back up until you eat again."

Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.

You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.

3. Eat at least 3 meals and snacks each day

This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals

Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals.

About The Author

Beverley Brooke, Editor of Health & Finesse - Free health, diet and fitness articles and weekly newsletters http://www.healthandfinesse.com.

beverley.brooke@healthandfinesse.com

How To Get Slim With Healthy Eating Habits
Ruth Hinson

How To Get Slim With Healthy Eating Habits Ruth Hinson

Many women want to be slim. Maybe you’re one of them. Perhaps you’re getting married soon and you want to fit into your wedding gown comfortably. Or perhaps you simply want to look and feel great in a swimsuit or bikini.

Whatever your reason for wanting to be slim, there are some things you can do to become slim while staying healthy. If you are reading this article, chances are you want to know what those things are. Read on then, to find out.

First thing is to assess your current eating habits. This is important because you need to know what’s not working. If your current eating habits are keeping you overweight, and you want to be slim, it figures that you need to change those eating habits. If something is not working, change it.

Assessing your current eating habits.

Keep a record of your eating habits for a week. The record should contain the following information: What you are eating How much you’re eating When you eat note the times – you want to know how far apart your meals and snacks are. Why you’re eating at those times – is it because you’re hungry, or are you ‘comfort eating’ How you feel after eating – pleasantly satisfied or bloated and stuffed. How many glasses of water you drink each day

When you find out your current eating habits, you’ll need to determine which habits are sabotaging your efforts to lose weight. Those are the ones you want to change. More on that later.

Goal Setting

Determine what your weight goal is. Or you may prefer to monitor your progress in terms of your waistline or hip measurements. Whichever one suits you is best.

Form a mental picture of yourself looking the way you want to look. Goals are more powerful and empowering when we visualize them. Hold that mental picture in your mind at all times.

NOTE: Eating healthily is not all there is to getting slim. You must become more physically active read ‘exercise’ in addition to eating properly if you’re to lose weight permanently. This article deals with the healthy eating part of that equation.

Action Plan

Now that you know what your ideal size is, you have a goal that you’re working towards. You need to then determine a plan of action to help you achieve that goal.

To help you decide on the right plan, bear in mind that eating should be a pleasure. Ask yourself the following questions: Which nutritious foods do I enjoy eating How soon after eating do I get hungry again Most adults get hungry about 3 to 4 hours after eating a meal. Do I eat only when I’m hungry Hint: You should. How can I stay full Drink lots of water. Scientists recommend between 6 and 8 glasses of water daily. Your body needs it, and it helps you stay full.

With the answers to those questions in mind, form an action plan, and start a new daily record to help you keep track of your progress. This new record should contain the same columns as your initial current habits record. This way you can monitor each improvement and celebrate accordingly.

When deciding on which actions to take, you need to refer back to your initial assessment of your current eating habits. Decide which habits are preventing you from losing weight. Write down alternative habits that you want to cultivate, which will help you get slim.

These new habits you want to form are now your ‘targets’ – milestones on your way to your ideal body shape and size.

Taking Action

To form healthy eating habits, start with small changes.

Don’t make too many changes at once. Set yourself main targets, such as ‘I will drink 8 glasses of water each day’, then set smaller targets to help you reach each main target.

Using the example above, a small target could be ‘I will drink an extra glass of water after each meal’. When you break down your targets, they don’t seem so daunting. They seem easily achievable, so you feel encouraged to stick to them.

Decide on the foods you will be eating regularly. Make sure they’re foods you enjoy.

Eat small portions, about 5 or 6 times each day, instead of three large meals. This helps keep your metabolic rate high, and helps you lose weight naturally.

How to stay motivated to continue eating healthily Believe that you can do it, and accept responsibility for your health and for the way your body looks. Reward yourself each time you successfully complete a small target. Celebrate each small success – don’t wait until you’ve lost tons of weight before you reward yourself. Make the journey enjoyable by treating yourself each time you make progress. Keep in mind what you hope to achieve – remind yourself of how lovely and healthy your body is becoming each day as a result of your new eating habits. Remember, each small step in the right direction is bringing you closer to your main target.

With a clear goal in mind, a feasible action plan and tips to help you stay motivated, you should find it easy to form habits that keep you slim and healthy at the same time.

Here’s to your new healthy eating habits!

About The Author

Ruth Hinson is a successful slimming consultant. She helps women lose weight safely and healthily using the SlymRyte Healthy Eating Plan ™. Visit www.slymryte.co.uk for more information.

To receive a FR*EE report titled ‘Get Slim, Stay Slim’, please send a blank email to slymryte@blueyonder.co.uk with the words ‘free report’ in the subject line and your first name in the body of the email.

You have permission to publish this article electronically or in print, free of charge, as long as the bylines are included. Please print the article in its entirety unchanged and notify the author by email when you use it.

Take Control of Your Metabolism: Quick Tips for Increased Muscle Tone, Faster Fat Burning, and Energy Levels Like a 9 Year Old!
Jesse Cannone

Take Control of Your Metabolism: Quick Tips for Increased Muscle Tone, Faster Fat Burning, and Energy Levels Like a 9 Year Old! Jesse Cannone

So many people are talking about how slow their metabolism is and why they need to start taking the latest diet supplement scam yet they don’t even understand how the human metabolism works. So before I even go into how to speed yours up, I want to first go over some of the basics.

What is metabolism

Although there are many scientific ways for me explain it, and I could make it seem really confusing like most of the so-called experts do, but I won’t. I’m going to give you my extremely simple and easy to understand definition... metabolism is the rate at which your body burns calories to sustain life

I should also note that your body, yes yours, burns calories 24 hours a day, everyday – regardless of whether or not you workout. Remember that your body needs energy all the time, even while you’re asleep and that is why skipping meals is the absolute worst thing you can do if your goal is to lose weight body fat.

Before we go any further let’s talk about what affects metabolism...

What affects metabolism

What do you think has the biggest impact on your metabolism Activity levels Your Thyroid Age

WRONG! WRONG! and WRONG! Activity levels, Thyroid function, and age do affect metabolism but not nearly as much as...

Any idea It’s muscle tissue! The more muscle you have the more calories you burn regardless of how active you are, how old you are, etc. It’s live tissue and it’s there working for you and burning calories 24 hours a day – each and every day!

Here’s a list of some of the factors affecting metabolism in order of greatest impact to least: muscle tissue you already know why this is on the top of the list meal frequency the longer you go between meals the more your metabolism slows down to conserve energy activity level important but doesn’t make any difference if you don’t match your eating to your expenditure food choices ex. low-fat diets tend to result in poor hormone production which leads to a slower metabolism hydration over 70% of bodily functions take place in water – not enough water causes all your systems to slow down and unnecessary stress genetics some people have higher metabolisms than others – you can’t change genetics but you can still win the battle! hormone production and function think you have a slow thyroid it’s not likely – before you go blame it on the thyroid first stabilize your blood sugar and throw in some progressive exercise 2-3 times each week stress stress also can slow metabolism by placing extra stress and strain on numerous systems. plus, many people tend to overeat when “stressed out”

Why does it slow down

How many times have you heard someone say, “as soon as you hit 30 your metabolism slows down” Maybe you’ve said it. I know I hear it all the time and I got tired of hearing it so I did a little research and found that the metabolism does NOT slow down significantly due to aging but DOES due to a lack of muscle. And, you don’t lose muscle quickly due to aging either but due to a decrease or lack of physical stress.

So, the major cause of a slowing metabolism is three fold... you lose muscle due to the lack of physical stress your body cannibalizes muscle when it needs energy but you won’t supply any because you are “dieting” and skipping meals your activity levels tend to decrease as you get older

So now that we know the problem... what’s the solution Address those 3 issues! I’ve found through years of experience helping hundreds of people, that increasing your metabolism and getting rid of that excess body fat can often times be quite easy! Yet you’ll hear of all these experts telling you how hard it is and why you need to buy their new diet program, supplement, or fitness contraption.

It’s not that hard, it doesn’t have to be confusing, and you don’t need any of that crap! All you need is an understanding of how your body works and the willingness to make some small changes.

Here’s my basic formula for jump starting your metabolism:

Step 1 - Stop the storage of new fat

It doesnt make any sense to start an exercise program if you just end up adding new fat later that day. This is a problem that is very common among people who start an exercise in an attempt to lose weight.

See the problem is this...

We don’t get fat due to a lack of exercise – we get fat because we supply the body with more calories than it needs at a given time. So the solution has nothing to do with exercise – it’s all about your eating! And I’m not saying you have to eat low-fat, super clean and healthy diet consisting of salad and tofu only. You can still eat the foods you like IF you can give the body just the amount it needs.

The key is to give the body the energy it needs, but just that amount and not a bunch extra because extra is extra is extra, it doesn’t matter what it’s from. Salad can be stored as fat, celery can be stored as fat – if it results in extra it can be stored as fat. I should also note that not all extra energy is stored in the fat cells and I will touch on that later.

So forget about trying to burn off any fat unless you can first stop storing new fat! Again, you do that by matching your eating to your activity level. This means small, balanced meals or snacks every 2-3 hours and the amount of calories in each feeding should depend on how active you are at that time of day.

Step 2 – Attack the existing fat

This requires a combination approach consisting of stable blood sugar/energy levels, and progressive cardiovascular/aerobic exercise and strength training.

We already talked about how important stable blood sugar and energy levels are and how to match your eating to your activity level so now I’d like to cover the exercise part of the equation.

In order for the exercise to even be worth your time you must be sure it’s progressive. Just because you run on the treadmill for 30 minutes three times a week, that doesn’t mean your body has to burn off that unwanted body fat! You have to force the body to make changes and improvements and the ONLY way to do that is to consistently provide a stimulus or stress that is greater than what the body is used to.

Here are some general guidelines on how you can make your exercise progressive and productive:

Strength training Change exercises frequently every 2-4 weeks Increase resistance Perform more reps Slower reps Advanced techniques

Cardiovascular training Increase speed/resistance Perform intervals Increase distance traveled Cross train by performing numerous activities

For more specific techniques please check out the all the great articles on metabolism and fitness in the free resources section of my website here: http://www.achieve-fitness.com/free_resources.htm

I should also say that it is extremely important that you have a well thought out and detailed plan to follow. You can’t just say “ok, now I know what to do” and then try a little of this here and little of that there. You need a roadmap. If you are serious about achieving your weight loss and fitness goals I highly recommend you get the help of a professional. Whether that means one on one, personal fitness training or just a do-it-yourself fitness plan – your chances of success are much greater.

In closing, please remember, it doesn’t have to be confusing. Hopefully this information has shown you how easy it can be if you know what you are doing. If you have any questions or would like to learn more about how you can guarantee your fitness success, please visit my website http://www.achieve-fitness.com or you can give me a call at 240-731-3724. While your’e at my website be sure to sign up for my free email newsletter, Fitness Success News – it’s full of great articles, tips, healthy recipes, contests, and more!

About The Author

Jesse Cannone is a certified personal fitness trainer, post-rehab specialist, nutritionist, and a national fitness presenter. He is also the author of Burn Fat FAST and A Bride’s Guide To Fast Fitness + Weight Loss in addition to many other popular fitness articles. He is known for his hard-hitting and to the point style and offers a great free email newsletter called Fitness Success News, which you can subscribe to at his website http://www.achieve-fitness.com jesse@achieve-fitness.com

Is Your Dog Fat
Bev Storer

Is Your Dog Fat Bev Storer

Obesity is one of the greatest health concerns facing dogs. You can and should do something about it. Overweight dogs may live shorter and less healthy lives and your enjoyment of their unconditional love and companionship may be shortened because of it.

Extra pounds place an excess burden on bones and joints and can make arthritis problems worse. Overweight dogs are less able to exercise and play comfortably and their breathing may be labored. Their bodies may be less able to resist infections, and they may be at greater risk for problems during surgery and anesthesia.

Potential health problems include: Joint or Locomotion Difficulties. Extra pounds add stress to joints, bones, ligaments and muscles. Conditions such as arthritis, hip dysplasia, spinal disc disease and ruptures of joint ligaments may be caused or aggravated by obesity. Heart and Respiratory Disease. Excess fat tissue in the chest cavity and around the muscles of the heart can decrease the efficiency of the heart and lungs. Your dog’s heart and lungs have to work harder to provide adequate oxygen and circulation. Diabetes. Just as in humans, diabetes is much more common in obese dogs. Liver Disease. Obese dogs are prone to liver disease. Heat Intolerance. The insulating properties of excessive fat make it harder for obese dogs to tolerate heat and they feel uncomfortable. Skin Problems. Obese dogs may have trouble grooming because the rolls of skin built up by fat deposits can often harbor dirt, bacteria and other harmful organisms. Gastrointestinal Disorders. Inflammation of the pancreas is frequently found in obese dogs. It is painful and can be life threatening.

How Dogs Become Overweight

Dogs most always become overweight from lack of good exercise and from eating more food than they require. Food calories, which aren’t burned during their daily activities, are stored as fat.

Overeating can result from greediness, boredom, or overfeeding. Feeding leftovers or giving frequent snacks or treats often contributes to excess weight problems.

Over-fed puppies tend to become overweight dogs. They also have a greater risk of developing orthopedic problems. Properly feed puppies will be less likely to suffer from weight problems later in life.

Occasionally, metabolic disorders can cause a dog to become overweight. But overfeeding and under exercising are much more common causes of excess weight. If your veterinarian suspects that a metabolic disorder is causing your dog to gain weight, he or she will test for that disorder and treat it accordingly.

How Can I Tell if My Dog is Overweight

A quick check to determine whether your dog is overweight is to feel his ribs with the flat palm of your hand. If you have difficulty feeling his ribs, then your dog probably needs to lose weight.

Helping Your Dog Lose Weight.

Weight loss for most dogs involves increased exercise and eating food with fewer calories. It’s generally easier to feed normal amounts of a low-calorie dog food than to feed much smaller amounts of his/her regular dog food. In addition, your dog will not feel as hungry when fed a normal amount of food

Dieting for Dogs.

Your vet will help set a weight goal for your dog and will recommend how much food he should eat each day. A special diet may also be prescribed. The food choice should be designed to satisfy your dog’s appetite and provide him all the vitamins and minerals he needs while at the same time helping him to lose weight.

Your dog may need a gradual transition from the old to the new diet. So, you would feed him increasing amounts of the new diet while decreasing the amounts of the previous diet each day over several days until the transition is complete.

To help keep your dog from begging, feed him before your family eats, and keep him out of the room during your meal. It is also a good idea to feed overweight dogs at the same time as other pets to help prevent food stealing from their slimmer companions. Always provide plenty of clean, fresh drinking water.

Regular exercise, such as walks or runs, is good for most dogs because it increases the number of calories they burn. If your dog is old or in poor health, check with your vet before increasing exercise.

The time period your dog will require to lose weight depends upon how much weight he is required to lose. Your dog may need 8 to 14 weeks or longer to reach his target weight.

What Type of Dog Food is Good for Weight Control

A dieting dog has special nutritional needs. His diet should be balanced with a proper ratio of protein, fat and carbohydrates. The diet should also provide a normal volume of food to satisfy his hunger and the food should also provide quality nutrients.

Weight loss plans don’t need to include high levels of fiber. Fiber is not necessary for weight loss in pets, and in large amounts, it may have side effects such as increased feces and lack of interest in the food because of its poor taste.

We recommend Canine Zone – a revolutionary weight loss dog food based on Dr. Barry Sears’ Zone Diet. Millions of people all over the world have improved their health and have lost weight on Dr. Barry Sears’ Zone Diet. Now you can get your dog in “The Zone”. Canine Zone is based on the Zone’s 30-30-40 ratio of protein, fat and carbohydrates. This revolutionary new dog food will help your dog achieve a balance so his or her body can operate at its maximum efficiency while shedding unwanted pounds.

Always consult with your vet before you start a weight loss program for your dog.

About The Author

Bev Storer is a writer and researcher in the field of nutrition and nutritional supplements. To learn more about Canine Zone, go to http://www.dog-food-zone.com or e-mail her directly at info@dog-food-zone.com.

Do You Make These South Beach Diet Mistakes
Neil Stelling

Do You Make These South Beach Diet Mistakes Neil Stelling

The South Beach Diet works, for most people. Its low fat, low carb approach helps you lose weight quickly and easily. Health benefits are great too.

But theres some easy mistakes you must avoid.

Gain Weight in Phase 2

Most people do well being strict in Phase 1. But what happens when you switch into Phase 2 Often, you put some weight back on again. Why Because your bodys starved of carbs for 2 or 3 weeks. At the start of Phase 2 it grabs at every carb you give it, and turns them into fat. I learned this lesson the hard way, gaining 2 lbs in my first Phase 2 week. So reintroduce carbs slowly when you go into Phase 2, and make sure theyre good carbs.

Feel Hungry

Yes, if South Beach makes you hungry, youre doing it wrong. You dont need to feel hungry. Eat 3 meals a day, with snacks in between, choosing from the foods allowed in your current phase.

Stay in Phase 1 for too Long

Isnt Phase 1 great You can lose from 8 to 13 lbs in just 2 weeks, without being hungry. So why leave Phase 1 Why not keep up your rapid weight loss Because you must start adding some carbs back in. A healthy diet includes some good carbs like wholemeal bread, porridge and fruit. A permanent Phase 1 also gets a little boring, and youll start to cheat. Yes you will. A few biscuits here, a few biscuits there, and soon youre cheating rather than dieting. Its better to switch into Phase 2 after 2-3 weeks, and accept a slower healthier weight loss.

Fall Victim to Bread Craving

How many people list bread as an addiction Seriously, theres a lot. Unfortunately, white bread is right near the top of the Glycemic index, and about the worst food you can eat on your diet. When you get into Phase 2 youre allowed to eat bread, but only slices of wholemeal. Same with rice and pasta. Small amounts, and ideally whole grain versions. Bad carbs add weight.

Ignore the Health Benefits

Most people start a diet to lose weight. I guess thats what a diet is for. But some diets, particularly South Beach, have major health benefits. In fact, its worth going on the South Beach Diet just for the health benefits, even if you dont lose weight but you do. My blood pressure was high when I started. After 3 weeks it was back to normal. People with pre-diabetes, or potential heart problems, can much reduce their risk by following this diet. So theres lots of beneficial internal changes in your blood chemistry happening while youre losing weight.

So if you follow the South Beach Diet properly, youll get great results. Youll lose weight quickly, keep it off, and get some major health benefits.

Discover easy to follow weight loss secrets with a free mini-series of South Beach Diet Tips. And learn how to get your own virtual personal trainer video. Click http://www.south-beach-diet-video.com/ata or send blank email to mailto:southbeachtips@digilectual.comsubject=subscribe

About The Author

Neil Stelling successfully lost weight on the south beach diet.

Beating the Weight Loss Bandits
Janice Elizabeth Small

Beating the Weight Loss Bandits Janice Elizabeth Small

If youre on a weight loss program youre under constant attack - attack from the food bandits all around you.

There is food waiting to ambush your weight loss efforts at every turn. Its there on every street corner: available, fast, in huge portions and full of fat. Its there at every checkout: convenient, brightly-packaged and calling "Eat me! Eat me!" It’s there at work for every occasion: birthdays, promotions, leaving parties, "because it’s Friday". It’s there at home brought to you larger than life on every TV set, seductively advertised, calling from the fridge and pantry "I’m here! Come and get me! You know you want to!"

Given that the food bandits are out there, what can you do about them

Be ready to defend yourself!

Know your weak spots – those food temptations you find hard to resist, and plan to

1. Avoid Them

Keep away from fattening food as much as you can. Dont drive past fast food outlets even if it means a detour. Keep tempting high-fat snacks out of your home. Give TV ads a wide berth – in fact give TV a miss altogether and get out and do something. Walk away from offers of food, declining as politely and firmly as possible. "No thanks, I’m not hungry just now" should be enough.

2. Use humour

Treat your encounter with food bandits with a sense of fun. Make a note in your mind that you’ve spotted one "Alert! Food bandit on left flank. Eyes right! Defeat!"

3. Dont let them upset you

If you succumb once in a while to the food bandits, dont let it get you down. Brush yourself down and be ready to come out fighting against the next lot.

4. Celebrate your successes no matter how small

Be delighted each time you spot and overcome a food bandit. Feel proud that you were able to show whos in charge. Youre the boss!

Once you recognise the food bandits for what they are, they lose their power. Each time you take them on and defeat them, youll notice their influence over you diminish.

Gradually you get into the habit of ignoring the bandits. Long term result – a slimmer, healthier, beautiful you, in total control of the food you eat.

About The Author

Janice is the publisher of a monthly newsletter "Think Slim" full of information on losing weight and keeping it off. See her website www.weight-loss-motivation-program.com for details and more resources for diet, fitness and weight loss. Articlecity@weight-loss-motivation-program.com