However unbelievable this may sound, I did manage to successfully lose 9 pounds in 3 days with the help of St Johns Hospital 3 day diet. Looking and feeling much better and healthier was an instant result because of the amazing 3 day diet I experienced in St Johns Hospital. If you are a little unsure about this particular diet,

I am here to tell you not to worry as it is very safe and efficient. Amazing things can be done by going through a diet like this and to be honest with you, unlike most diets it does not even taste bad.

Hospital have a bad reputation when it comes to their food as most people tend to think that all the food served in hospital are always bland and boring with little or no taste. However, this is becoming a thing of the past. as hospital foods are becoming more and more delicious and tasty to go along with the healthy nutrition in their food as well. Overall, The food preparation and medical care in hospitals such as St Johns Hospital are improving day by day.

The St Johns 3 days hospital diet is pretty decent tasting and even though its menu does include the typical hospital food you would normally get, it does not necessarily mean it is going to taste bad.

The chemicals contained in the food are the main factor involved in St Johns 3 day hospital diet and that is the main reason why you cannot replace the food any way you like as no food substitution is allowed for this diet to be effective. The different food components mix together to form a combination to help in your weight loss. Once you are done with the St Johns 3 day hospital diet it is recommended that you do not continue the diet after day 3 and just stop because the sole purpose is to provide a motivation for you for that push you need to enhance your weight loss program. However, If you wish to go back to the St Johns 3 Day hospital diet then it is not a problem just do not do it continuously and give it a 4 day interval between each time you do the 3 day diet. Always keep in mind as well during those 4 interval break days between the hospital diets do not eat fatty and unhealthy food but just eat reasonably and healthy.

The following is the list of food items that you should consume in the St Johns 3 day hospital diet:

1st Day:

Breakfast – A cup of plain black coffee or tea, 1/2 of a grapefruit, 1 slice of toast with nothing on it, and a tablespoonful of peanut butter.

Lunch – A cup of plain black coffee or tea, 1 ounce of cheddar or 1 slice of toast with nothing on it, and 1/2 cup of tuna (plain, packed in water)

Dinner – 3 ounces of lean meat (chicken), 1 cup green beans, 1 cup of carrots, 1 small apple, and – get this now – 1 cup of vanilla ice cream (Delicious!)

2nd Day:

Breakfast – A cup of plain black coffee or tea, 1 egg, 1 slice of toast with nothing on it, and 1/2 a banana

Lunch – A cup of plain black coffee or tea, 1/2 cup of tuna or 1 cup of low fat cottage cheese, and 5 regular saltines.

Dinner – beef hot dogs (sans buns), 1 cup of broccoli, 1/2 cup of carrots or turnip greens, 1/2 banana, and 1/2 cup vanilla ice cream

3rd Day:

Breakfast – A cup of plain black coffee or tea, a small apple, 1 ounce of cheddar cheese (sharp or mild does not matter), and 5 regular saltine crackers with nothing on them

Lunch – A cup of plain black coffee or tea, 1 hard-boiled egg, and 1 slice of toast with nothing on it

Dinner – 1 cup plain tuna again, 1 cup cauliflower or 1 cup kidney beans, 1 cup carrots or beets, 1 cup of watermelon or cantaloupe, and 1/2 cup vanilla ice cream.

For those that have been to basically any hospital the food menu looks familiar doesn’t it? Think of it this way, if the hospital is serving it then it must be good for you as they will not serve food to make you even more unhealthy or sick and that is why I am a fan of St Johns 3 day hospital diet and feel safe in taking up such a diet. Trust me it works as I have gone through it. It felt amazing losing 9 pounds in just those 3 days and now with this information hopefully you can feel amazing too. It takes just 3 days! Thanks St Johns hospital diet!

When you hit the gym, do you feel confident you are doing everything you can to see the best results? Do you feel like you are in there with the knowledge and know-how to create a workout you feel great about? If you have any doubts, these tips are for you. It is essential you are aware of some of the most prominent mistakes people make so you can side-step these yourself.

Here are some of the main ones to consider…

1. Supporting Your Body On the Hand Rails. The first big mistake many people make is choosing to hang off cardio machines. They are often leaning so far on the railing they are not supporting any of their body weight.

Do this, and your arms may get a bit of a workout, but that is about all you are achieving. You want to stand upright during the cardio session. Will it be harder? It will, but standing upright is what ensures you will see results.

Go to a lower level if you cannot keep up. It makes no sense to put the machine on a high level and then cheat your way through your cardio workout.

2. Using Too Much Momentum. The next error is allowing momentum do the hard lifting for you. People will swing their weight up so hard you can be assured momentum is doing about 80% of the workout.

If you do this, not only are you shortchanging yourself of the results you could be seeing, but you are putting yourself at risk of a severe injury. This is how injuries often come to be.

Slow down. Pause. Stop at the top of the movement. Do everything you can to prevent momentum from carrying you through, and it will pay off in the end.

Again, it will be harder, but that is the point. Your workout should not be easy. You should not breeze through it if you want to see results. Always remember, your injury risk increases when you lift more weight because this is added stress on your joints.

If you can make the exercise harder while using less weight, so it feels like you are using more weight, that is going to be your best case scenario.

3. Not Using The Right Muscles. The third mistake people make is using the wrong muscle groups entirely during a movement pattern.

Take the lat pulldown for instance. For some people, all they use is their lower back and biceps. They drive the movement with these two muscle groups. This exercise is supposed to target your lats, which are primarily located in the upper back region. By doing the routine in this manner, they are not even working their target muscles. If you use your lower back and biceps, you will find you end up injured.

Lighten the weight, focus on the muscle squeeze, and feel it. Doing this will help you see better results.

Ask yourself, are you making these workout errors? If you are, clean up your program, and you will see better results.

Thousands of people join the gym every single day and one of the most popular questions they ask is, “How to Build Muscle Mass Fast?”

The truth is that there is no special exercise or magic formula to build muscle mass really fast, but there are advanced techniques that you can focus and persist on to build lean muscle mass without gaining too much unwanted fat at the same time giving you that ripped and shredded look that turns heads.

Learning how to build muscle mass is as easy as ABC. You will understand this as you read the following tips.

Tip #1

Break your previous record in every workout

Every time you workout, try to break your previous record. If you bench press 100 lbs last time, try to lift 110 lbs or 120 lbs next time. You need to keep challenging yourself in every workout if you need to trigger body that its under stress which is when the body starts to build muscle mass during repair instead of burning them for energy.

Tip #2

Always train to muscular failure

If someone asked me one single technique to show how to build muscle mass quickly, then this one is very important. Training to muscular failure in every set of every exercise means freaking your body out that it might be in danger. This will trigger your body to be prepared for future hazards by building a lot of muscle tissue in a very short period of time.

Tip #3

Run away from your workout after 60 minutes.

Once your clock reaches 60 minutes, you should stop your workout no matter how many sets are left. Run away from the gym as quickly as you can. In fact, the optimal time I recommend if 45 minutes after which the glycogen stores are totally depleted and whatever exercise you do to build muscle mass will only create a negative result.

Are you satisfied with the 3 tips on how to build muscle mass quickly? These are few of the many things that you need to follow when trying build lean muscle in the fastest time possible. Who said that building muscle mass is easy? If that was the case, everybody in the gym would be a bodybuilder in just a few months.

That is not the case isn’t it?

If building muscle mass is a goal of yours, this is your lucky day because I am about to simplify the process down to 3 easy to follow steps. The challenge of building muscle mass in this day and age is there is so much bogus information floating around out there that it is difficult to know what is fact and what is fiction. You start to follow one piece of advice and when that doesn’t work you move on to the next, and the vicious cycle begins. As I pointed out earlier, building muscle mass can actually be broken down into 3 simple to follow steps, so let’s get to them.

1. Dedication and Proper Mindset

The first step in building muscle mass is having dedication and the proper mindset to start with. Without this, you’re destined for failure. Your probably asking yourself this question right now, “Sure, that’s easier said than done”. Guess what, you’re exactly right. However, there are many ways you can help get yourself into the proper mindset to succeed in your muscle building endeavors.

The first thing you must do is set goals for yourself, but make these goals specific. Don’t just write, “I want to build muscle mass,” but instead write, “I want to build 8 pounds of muscle mass in 1 month.” Do you see how much more specific that is? You will feel much more compelled to work towards that specific goal than for the more general one. Once you have written your goals, post them in a place where you will see them everyday, and be forced to read through them. This will keep you focused on a daily basis.

The day-to-day process of building muscle mass can become mundane, so it’s important to have a strategy to raise your intensity level before entering the gym. Visualization is a great tool to use to raise your focus and intensity. Throughout your day or before you workout, visualize yourself having success in the gym. That may be you see yourself finally getting that 7th rep of 235# on the bench press on your last set or reach a new max on the squat. Whatever you visualize, be very specific. Visualize every detail about the situation. The more detailed you can be in your visualizations the more success you will have with this technique. Pro athletes in every sport utilize this technique to reach their goals, so there is no reason why you shouldn’t be using it either.

Building muscle mass can be achieved while training by yourself, but it is much easier to maintain your focus and dedication if you have a training partner that is counting on you being at every workout. The trick is picking a good partner because if you pick a bad one this can have negative effects on your muscle building quest, as well. The most important thing you must look for in a partner is that they have the same dedication and desire towards building muscle mass, as you do.

These techniques should help you maintain your motivation towards building muscle mass. Now that you have step 1 mastered, let’s move on to step 2.

2. Proper Weight Lifting Program

The second step in building muscle mass is to follow a proper weight lifting program. If you do a search on any of the popular internet search engines, you can easily find a dozen or more weight lifting programs that all claim to pack pounds of muscle on your frame. Some of these programs may work, but many do not because they forget to focus on one simple principle. In order to build muscle mass, you must build strength. Think about it; have you ever seen a 225# bodybuilder maxing out on the bench at 150 pounds? I didn’t think so. As your strength improves, your muscles adapt by growing bigger.

The best way to increase your strength and therefore build muscle mass is to ensure the core of your weight lifting program consists of compound lifts such as the bench press, squat, dead lift, chin-ups, dips, etc. These lifts will allow you to lift the maximum amount of weight which will in turn recruit the most muscle fibers resulting in greater improvements in strength and muscle mass.

To achieve the greatest improvement in strength and therefore muscle mass, you should do all your lifts for 2-3 sets of 5-7 reps. This rep range has been shown to maximize strength and muscle mass gains. For your main muscle groups such as your legs, chest, and back, you should do about 3-4 exercises for a total of 6-8 sets for each muscle group. For your abs, triceps, shoulders, and biceps, you should do an additional 2 exercises for a total of 3-4 sets for each muscle group. The reason we do less exercises for the latter is that they have already received some work during the compound movements we did. A good workout split would be to train three days per week with day 1 being Legs/Abs, day 2 being chest/shoulders/triceps, and day 3 being back/biceps/forearms. This should be all the training you need to reach your goal of building muscle mass.

Now that you know how to develop a proper weight lifting program for building muscle mass, it is time to move on to the last and final step.

3. Proper Muscle Building Nutrition

The third and final step in building muscle mass is ensuring you eat correctly to maximize your muscle building potential. Without proper nutrition, you will never reach your full potential. You must feed your muscle with enough nutrients for them to grow.

In order to build muscle mass, you have to create a calorie surplus of between 300-500 calories above your maintenance level. This simply means you must eat more calories than you burn, so there is enough energy left over for building muscle mass. The simplest method for calculating your caloric requirements is the basic multiplier. For this method, you simply multiply your bodyweight by 17-20 to give you the amount of calories you will need to consume to create a calorie surplus within your body. This will work fairly well for the majority of people with average body types. There are other methods, but they are beyond the scope of this article.

The timing of your meals is also very important because you are going to need to eat every 2-3 hours your awake for a total of 5-7 meals per day. Each meal should consist of approximately 40% lean protein, 40% complex carbohydrate, and 20% fat. Your muscles require protein to grow, so eating every 2-3 hours ensures that there is always a good supply of protein to fuel muscle growth and keep you in an anabolic (muscle building) state. If you don’t supply your body with all of its protein requirements, it starts breaking down your muscle tissue to get this protein, which is exactly what you don’t want to happen.

I hope you can see that nutrition is a vitally important component of building muscle mass.

Well, there you have it. These 3 steps of dedication, proper weight lifting program, and proper muscle building nutrition are all that is required to start building muscle mass. Now all you have to do is hit the gym and put what you’ve learned here about building muscle mass to use. Good luck!

If building muscle mass is a goal of yours, this is your lucky day because I am about to simplify the process down to 3 easy to follow steps. The challenge of building muscle mass in this day and age is there is so much bogus information floating around out there that it is difficult to know what is fact and what is fiction. You start to follow one piece of advice and when that doesn’t work you move on to the next, and the vicious cycle begins. As I pointed out earlier, building muscle mass can actually be broken down into 3 simple to follow steps, so let’s get to them.

1. Dedication and Proper Mindset

The first step in building muscle mass is having dedication and the proper mindset to start with. Without this, you’re destined for failure. Your probably asking yourself this question right now, “Sure, that’s easier said than done”. Guess what, you’re exactly right. However, there are many ways you can help get yourself into the proper mindset to succeed in your muscle building endeavors.

The first thing you must do is set goals for yourself, but make these goals specific. Don’t just write, “I want to build muscle mass,” but instead write, “I want to build 8 pounds of muscle mass in 1 month.” Do you see how much more specific that is? You will feel much more compelled to work towards that specific goal than for the more general one. Once you have written your goals, post them in a place where you will see them everyday, and be forced to read through them. This will keep you focused on a daily basis.

The day-to-day process of building muscle mass can become mundane, so it’s important to have a strategy to raise your intensity level before entering the gym. Visualization is a great tool to use to raise your focus and intensity. Throughout your day or before you workout, visualize yourself having success in the gym. That may be you see yourself finally getting that 7th rep of 235# on the bench press on your last set or reach a new max on the squat. Whatever you visualize, be very specific. Visualize every detail about the situation. The more detailed you can be in your visualizations the more success you will have with this technique. Pro athletes in every sport utilize this technique to reach their goals, so there is no reason why you shouldn’t be using it either.

Building muscle mass can be achieved while training by yourself, but it is much easier to maintain your focus and dedication if you have a training partner that is counting on you being at every workout. The trick is picking a good partner because if you pick a bad one this can have negative effects on your muscle building quest, as well. The most important thing you must look for in a partner is that they have the same dedication and desire towards building muscle mass, as you do.

These techniques should help you maintain your motivation towards building muscle mass. Now that you have step 1 mastered, let’s move on to step 2.

2. Proper Weight Lifting Program

The second step in building muscle mass is to follow a proper weight lifting program. If you do a search on any of the popular internet search engines, you can easily find a dozen or more weight lifting programs that all claim to pack pounds of muscle on your frame. Some of these programs may work, but many do not because they forget to focus on one simple principle. In order to build muscle mass, you must build strength. Think about it; have you ever seen a 225# bodybuilder maxing out on the bench at 150 pounds? I didn’t think so. As your strength improves, your muscles adapt by growing bigger.

The best way to increase your strength and therefore build muscle mass is to ensure the core of your weight lifting program consists of compound lifts such as the bench press, squat, dead lift, chin-ups, dips, etc. These lifts will allow you to lift the maximum amount of weight which will in turn recruit the most muscle fibers resulting in greater improvements in strength and muscle mass.

To achieve the greatest improvement in strength and therefore muscle mass, you should do all your lifts for 2-3 sets of 5-7 reps. This rep range has been shown to maximize strength and muscle mass gains. For your main muscle groups such as your legs, chest, and back, you should do about 3-4 exercises for a total of 6-8 sets for each muscle group. For your abs, triceps, shoulders, and biceps, you should do an additional 2 exercises for a total of 3-4 sets for each muscle group. The reason we do less exercises for the latter is that they have already received some work during the compound movements we did. A good workout split would be to train three days per week with day 1 being Legs/Abs, day 2 being chest/shoulders/triceps, and day 3 being back/biceps/forearms. This should be all the training you need to reach your goal of building muscle mass.

Now that you know how to develop a proper weight lifting program for building muscle mass, it is time to move on to the last and final step.

3. Proper Muscle Building Nutrition

The third and final step in building muscle mass is ensuring you eat correctly to maximize your muscle building potential. Without proper nutrition, you will never reach your full potential. You must feed your muscle with enough nutrients for them to grow.

In order to build muscle mass, you have to create a calorie surplus of between 300-500 calories above your maintenance level. This simply means you must eat more calories than you burn, so there is enough energy left over for building muscle mass. The simplest method for calculating your caloric requirements is the basic multiplier. For this method, you simply multiply your bodyweight by 17-20 to give you the amount of calories you will need to consume to create a calorie surplus within your body. This will work fairly well for the majority of people with average body types. There are other methods, but they are beyond the scope of this article.

The timing of your meals is also very important because you are going to need to eat every 2-3 hours your awake for a total of 5-7 meals per day. Each meal should consist of approximately 40% lean protein, 40% complex carbohydrate, and 20% fat. Your muscles require protein to grow, so eating every 2-3 hours ensures that there is always a good supply of protein to fuel muscle growth and keep you in an anabolic (muscle building) state. If you don’t supply your body with all of its protein requirements, it starts breaking down your muscle tissue to get this protein, which is exactly what you don’t want to happen.

I hope you can see that nutrition is a vitally important component of building muscle mass.

Well, there you have it. These 3 steps of dedication, proper weight lifting program, and proper muscle building nutrition are all that is required to start building muscle mass. Now all you have to do is hit the gym and put what you’ve learned here about building muscle mass to use. Good luck!

With the unofficial start of summer at the end of this month, many begin to think about starting to exercise before putting on a bathing suit and hitting the beach or pool. Exercise is of course helpful for weight management and building muscles and can improve physical appearance. What is not as well known are the other physical, mental and emotional benefits of incorporating exercise into your daily routine.

In addition to weight management, other physical benefits of exercise include improvement in our cardiovascular system functions. Aerobic exercise can help prevent heart disease, type 2 diabetes, metabolic syndrome and stokes. Other forms of exercise can help prevent arthritis, osteoporosis and can help improve balance to prevent falls.

What is equally as impressive are the benefits to mental and emotional health when exercising on a regular basis. Exercise improves not only focus and concentration but also enhances mood as well. In fact, studies have shown that 15 minutes of aerobic exercise was equally as effective as an antidepressant for some forms of depression. Walking around the block often shifts perspective and helps reduce stress.

Joh Ratey MD, who studies the benefits of exercise has suggested that if the positive effects of exercise could come in a pill form, it would be the most widely prescribed medication. Since that is not possible, how do you incorporate exercise into your busy life when you already feel pressed for time?

Ten Tips to Sneak Exercise into your Day

Don’t like or feel like you have time to go to the gym? The good news is exercise does not have to involve getting on a treadmill or pumping iron at the gym to be effective. It can be relatively low cost and not a huge time investment. However, before you start, check with your doctor if you have not exercised in awhile or if you are pregnant. Also, make sure you are wearing proper footwear for your activity. Many joint or back injuries are caused by wearing old or worn-out shoes. Here are ten ways to get moving:

1. Park away from your office, trip to the store or school and walk. These small walks add up through the day. In fact, studies have shown that small bursts of exercise throughout the day are more effective than one long burst.
2. Take the steps instead of the elevator. If you are going between floors, walk up the steps. Need a quick break in the afternoon – walk up and down a few times. Exercise will revive you much more than a trip to the coffee machine.
3. Wear a fitness tracker and measure your steps. There are many inexpensive trackers as well as more sophisticated and pricey devices but even the inexpensive will give you data on steps. Set a goal and stick to it. For the first few days, wear it without changing your activity. Once you create a baseline, add 500 to 1000 steps per day to it each week.
4. Use apps to get inspired. Studies have shown that like fitness trackers, individuals who utilize apps are more successful at sticking with an exercise program. There are apps like 5K that inspire and lead you from couch to 5K. My Fitness Pal and ActivX are a few other popular fitness apps.
5. Sign up for a charity walk or run and use it to inspire you to get moving. Whether it is 1mile, a 5 or 10K, it gives you a goal and a deadline to work toward.
6. Grab a buddy or two. People are far more likely to stick to a routine if they have another person who is going to do it with them and hold them accountable. Making fitness social gives the extra benefit of connecting with others.
7. Have a family or office challenge. It does not have to be a competition, but it can be a way to cheer each other on and keep everyone involved in a common goal.
8. Try a new activity like dancing, hiking, swimming or a fun group exercise class you have always been curious about.
9. Make fitness a weekly family activity. Go on a hike, bike ride or walk around the neighborhood.
10. Household activities like gardening, cleaning or other projects can be great chances to get the blood flowing. Put on upbeat music to keep you moving energetically.

Have you ever seen the competitive sport where candidates show off their big, muscled bodies in front of a panel of judges and a roaring, admiring audience? Do you want to join such competitions and display your own trim, well-toned body? If you do, then you should undergo a bodybuilding workout.

Bodybuilding has come a long way since it became a popular competitive sport in the late nineteenth century. Its primary goal is to develop muscles in appropriate parts of the body and sculpt them so they look aesthetically pleasing. This can be achieved by performing a specialized regimen of exercises that utilize free weights and exercise equipment.

Dumbbells and barbells are examples of free weights. Not only do they allow variable resistance, they are also used to stimulate most muscle fibers, thereby giving you an effective muscle workout. Free weight exercises such as the bench press, the dumbbell press and the squat let you significantly work out certain muscle groups. They allow you to gain more muscle and develop your muscle strength.

Exercise equipment serves a vital purpose in a bodybuilding workout because it helps target isolated areas of the body. If you are a beginner, you should only focus on a limited combination of machine exercises. As your muscles become used to strenuous physical activity, you can perform more advanced exercises. However, machine exercises should only be used after all free weight exercises have been completed.

You have to keep in mind that the sculpted, muscled bodies you see in bodybuilding competitions were not achieved overnight. You will need a lot of hard work, determination, and patience to achieve the look you want. It will take time and effort for your body to bulk up sufficiently. But in the end, the results will be worth it.

Everyone, whether they are new to fitness, work out on weekends or they are completely dedicated to sports and workouts can benefit and improve performance when they formulate the right combination of sports nutrition actions and supplements. There is plenty of research lending itself to the fact that motivation is a driving reason for success. Along with cognitive performance and perceived exertion they plan a strong role when using nutritional supplements of all kinds and certain foods for an overall dedicated nutrition program.

Why is sports nutrition so important?

Sports nutrition is so very important to a person’s overall health. Research conducted over the last 10 years shows that dedicated nutrition supports and enhances the best athletic performance possible. Also, genetic endowment and a commitment to training are equal in regards to results. Nutrition is utterly important, and various food experiments show that particular foods improve things like endurance, strength and workout recovery.

In a world where everyone wants to improve their athletic performance for the most part, dedicated nutrition means taking advantage of these things. A healthy diet must contain all or some of the following:

• Amino acids
• Electrolytes
• Individual minerals
• Creatine
• Protein
• Carbohydrates

These additions are just some of the nutritional elements or factors that exist in the healthiest of diets. They are important for peak athletic performance and even give to the mental health of those involved in sports of all types. Trust that elite athletes of all kinds and those who want to become elite are hard focused on a dedicated nutrition plan.

Being physically active helps people thrive, and those who partake on a daily basis know more than anyone the benefits associated with that sort of lifestyle. Still, a large population of the public isn’t regularly involved in sports and physical activity. Yet they too can benefit from a dedicated nutrition plan.

Differences Noted

One of the main differences between those who are regularly physically active and those that are more of a sedentary person is that those who are overweight and not active are more depressed. Many don’t know that there are different results for each group after they’ve done some sort of physical activity. Those who do it regularly feel great, while those who don’t suffer fatigue even more. This is why supplements should be included in their diet that will help get them moving and into a routine.

Sedentary people have a lack of conditioning and suffer inflammatory issues after a workout. This often keeps them from following through on further workouts. They need to change their diet to include more anti-inflammatory foods and supplements so they aren’t discouraged.

Final Thoughts

A dedicated nutrition plan is the first step to a successful journey to a more physically fit and better feeling person. They begin to enjoy life, become more active and become overall happier people.

The program of dedicated nutrition should include specific dietary antioxidants as well as magnesium which minimizes exertion and improves mood. Together with a sports nutrition expert and doctor, they can increase muscular strength and relieve depression to live their lives to the fullest. Low doses of creatine has been proven to help as well, as long as the person taking it keeps it under control, as it has up to three times as much caffeine as a cup of coffee.

Once diet is under control, a dedicated nutrition plan should include exercise from a brisk walk to a full on workout with weights. The majority of those who don’t complete regular physical activity are dehydrated and suffer declining health in many ways. Thankfully, it’s never too late to get healthy.

In America we are nutrition deficient- we are lacking serious nutrition.

That may come as a shock to many people, but the facts don’t lie. With the fast food restaurants as big as they are as well as processed foods being cheaper and more convenient the consumption of nutrition-inferior foods has skyrocketed. And along with that have come many nutrition related health complications.

Are You Tired All The Time?

A typical American consumes about 50% of their carbohydrates as simple sugars which are added to foods as opposed to sugars that come naturally in fruits and vegetables. The diet in the tropics tended to be based more heavily on plant foods vs animal products and generally speaking people in

the tropics are healthier and have more nutrition than those in a more northerly climate.

Here Are 4 Practical Tips To Boost Your Immune System

Tip #1

Keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a well balanced nutrition based diet. Eat and drink enough of the foods that contain key nutrients (vitamins, minerals, protein, carbohydrates, fat and water).

Popular processed foods are just full of unhealthy or non-nutrition ingredients. Whenever possible, eat whole, fresh, raw and (organic if possible) raw unprocessed foods – not the foods in the frozen boxed section of the supermarket. This is definitely an alternative health therapy compared to most people’s eating habits.

Tip #2

Get regular physical activity. This helps tremendously with relieving stress so that you body can absorb the nutrients properly.

Tip #3

Key Food Groups Are Essential – Make Sure You Get Them. The key is to eat a variety of foods including vegetables, fruits and whole-grain products lean meats, poultry, fish, beans and low-fat dairy

products and drink lots of purified water. Go easy on the salt, sugar, alcohol, saturated fat and trans fat.

Tip #4

To See A Noticeable Difference In Your Life Try These

Top 12 Nutrient Rich Foods

o Vegetables (preferably the majority dark leafy)

o Fruits

o Whole grains

o Legumes (beans, lentils etc)

o Soy

o Fish

o Nuts

o Red Wine

o Green Tea

o Yogurt (plain – you can put your own fruit in to sweeten it)

o Olive Oil (cold pressed virgin)

o Flaxseed

Spanish researchers report that a daily serving of green leafy vegetables, rich in flavonoids and vitamins A and C, may cut your risk of lung cancer in half. But don’t think you can just pop a pill and get the same protective benefit.

This May Shock You

In a second study University of Washington scientists found that people taking vitamin supplements were just as likely to develop lung cancer as those not taking vitamins. The key here is the protective effect of the vegetable’s nutrients with their antioxidant contents – that’s really what is critical.

Supplements are fine (I take them too), however, fresh vegetables will do more for your health than any pill you can take.

In summary, eating a wide variety of fresh, whole (unprocessed), foods will do a whole lot more for your health and nutrition compared to monotonous diets based on processed foods.

There are some many articles and books on exercise that it is easy to get confused on the best one for you. But there is one thing that you should remember. Exercise does not have to be a complicated routine. You should just try to move a little each day. Find out what you like to do the best and incorporate into your day. You don’t need to do fancy workouts or join a gym. This article will give you 7 easy exercise tips to get you started.

1) Set a goal. It is recommended that you do at least 30 minutes of exercise a day on the average of five days a week. Set a goal to achieve that 30 minutes. If you cannot do 30 minutes all at once, try to do it in ten minute intervals throughout the day. As your activity level increases the amount of time that you can spend exercising will increase also. Be patient because it may take a little time to get there.

2) Find out what type of exercises you like to do. If you like to dance, get some exercise tapes or DVDs that incorporate dance into an exercise routine. If you like to walk, get a treadmill so that you can walk all year round. There are plenty of exercise routines out there to fit any personality. Find the one that is right for you so that you will enjoy and look forward to your exercise time.

3) Drink water before and after you exercise. This is very important to keep your body hydrated and to get the most benefit from your exercise routine.

4) Schedule time into your day for exercise. Make it a priority. If you feel that you are too busy, try getting out of bed 30 minutes early each morning. Getting started is the hardest part, but you may find that you look forward to that special time in the mornings.

5) Challenge yourself. Try to do just one more minute of exercise or just one more set or exercises each day. Increase the intensity of your workout for better results.

6) If you have trouble sticking to a plan, get a friend to join you. A good exercise buddy will help keep you accountable and not let you slack off. It is also more fun to exercise with someone else than to do it alone.

7) Reward yourself for a job well done. You may buy yourself a new outfit or get a massage each week. Positive reinforcement is the key to motivation. If you set an exercise goal each week with a reward for meeting the goal, you are more likely to stick to the program to get your reward.

Starting an exercise program is not easy. But getting started is the hardest step. Once you see how great it will make you feel, you may become addicted to exercise!