Controlled Cholesterol/Controlled Fat diet

The controlled cholesterol/low-fat diet restricts but does not eliminate either cholesterol, fat, or saturated fat. Instead it conforms to the USDA/Health and Human Services Dietary Guidelines for Americans recommendation that you consume no more than 300 mg cholesterol and get no more than 100 calories per day from saturated fat (nine calories per gram).

Food with 90 to 150 mg cholesterol per serving:
Beef        Game meat  Pork
Cheddar cheese
Lamb
Ricotta (whole milk)
Chicken
Lobsters
Shellfish
Crab
Oysters
Turkey Veal

Food with more than 150 mg cholesterol per serving:
Beef brains
Eggs (whole)
Goose
Beef heart
Duck
Liver (all)
Beef tongue

Food with more than two grams (18 calories) saturated fat per serving:
Avocado
Game Meat
Poultry
Beef
Lamb
Variety meats
Butter
Liver (all)
Veal
Chocolate
Pork

High-Fiber Diet
A high-fiber food reduces your risk of heart disease, as well as some cancers. There is currently no RDA for dietary fiber; the Dietary Guidelines for Americans recommends 25 g per day.

Foods with one to two grams fiber per serving:
Asparagus
Cherries
Plum
Beets
Chocolate (plain, sweet)
Quince
Blackberries
Currants
Raisins
Cabbage
Grapefruit
Rice
Celeriac
Peach
Spinach
Peppers

Foods with two to five grams dietary fiber per serving:
Apple
Banana
Coconut
Apricot
Bean sprouts
Corn
Artichoke (Jerusalem)
Carrot
Cranberries
Dates
Papaya

High-Protein Diet
A high-protein food encourages the growth of new tissue, including muscle tissue, and speeds wound healing. The RDA for proteins is 63 g for a man, 64 g for a woman.

Foods with five to 10 grams protein per serving:
Beans
Gruyére
Egg (whole)
Broccoli
Gorgonzola
Figs (dried)
Cereals (bulgar)
Lentils
Cheese
Milk
Pasta
Mozzarella
Peas
Potato
Cheddar
Romano
Rice (enriched)*
Soy beans

Foods with 10 to 20 grams protein per serving:
Cheese
Yogurt
Cottage
Ricotta

Foods with more than 20 grams protein per serving:
Beef
Pork
Variety meat
Fish
Game meat
Shellfish

High–Vitamin C Diet
Vitamin C, an antioxidant, reduce the risk of heart disease and cancer and speeds the healing of wounds.

Food with 20 to 50 percent rda per serving:
Artichoke (globe)
Pineapple
Avocado
Lemons
Potato
Blackberries
Mango
Quince
Red Cabbage
Raspberries
Cauliflower
Onions (green)
Sweet Potato
Currants

Foods with 51 to 100 percent rda per serving:
Brussels sprouts
Kohlrabi
Tomato
Grapefruit
Strawberries
Watermelon

Foods with more than 100 percent rda per serving:
Broccoli
Guava
Orange
Cantaloupe
Kiwi fruit
Papaya

High-Calcium Diet
A lifelong diet with adequate amounts of calcium protects bones density and reduces the risk of osteoporosis.

Foods with more than 20 percent rda per serving:
Cheese (1 oz.)
Mozzarella
Ricotta (cup)
Cheddar
Romano
Gruyère
Parmesan
Milk
Monterey Jack
Provolone
Yogurt

Diet For Changing Mood
Many common foods provide natural chemicals that influence the brain’s ability to use neurotransmitters, chemicals that enable cells to send messages back and forth. “Calming” foods increase the availability of the neurotransmitter serotonin. “Mood elevators” increase the availability of the neutrotransmitters dopamine and norepinephrine.

Foods that calm your mood
Beans
Cereal
Pasta
Bread
Grains

Foods that elevate your mood
Beef (lean)
Fish
Shellfish
Chocolate
Pork (lean)
Tea
Coffee
Poultry (lean, no skin)
Veal (lean)

De-Stress before sleep

No excercise, no sweaty workouts. Here’s a little exercise which is nothing but the law of attraction steps that you can do every night before you go to bed that I guarantee will dramatically reduce your stress and improve your mindset, attitude, and your fat loss results:

• As you lie in bed ready to sleep, close your eyes and focus on the good things and emotions you experience that day. Relive them in your mind…and then open yourself up and let them go out of you…picture them releasing out of your mind and body.

• Next, focus on the bad things or negative emotions you experienced that day…relive them in your mind…accept them, and then open yourself up and let them go out of you again…out of your mind and body.

• Lastly, focus on what you have planned tomorrow. Your larger goals, your smaller ones too. Picture them in your mind as if they’ve already happened, as if you no longer desire them because they’re already yours. Then, release this feeling of wanting them and imagine it flowing out of your mind and out of your body.

That’s it. Isn’t it simple???

This should take only 2 minutes or less, and you might not even get through it some nights as it is also a great way to put yourself to sleep.

It seems simple, but these concepts and techniques are on the short list of the most powerful things you can do for yourself. It can take a little practice if you’ve already got a bit of mental resistance to these ideas and also depending on how much doubt those around you are creating, and how much self imposed doubt you are retaining.

Maximize your ability to get the body you want by putting the law of attraction and power of releasing your stress to work for you.

Here’s another alternatives for those having sleeping disorders….  CPAP Mask or sleep apnea masks are sometimes used for treatment or therapy for people that suffer from Obstructive Sleep Apnea and other related sleeping disorders. CPAP masks come in many different interfaces such as, nasal cpap masks, full face cpap masks,nasal pillow cpap masks, nasal prong cpap masks, oral cpap masks and specially designed cpap masks for kids.

Muscles & Fitness

It may come as a surprise to some of you, but the fastest and most effective way to transform your body and ignite the fat burning process 24/7 is to strength train. You didn’t think you could get in shape only by running for hours and hours on a treadmill to nowhere, did you? Our goal with strength training, also known as anaerobic exercise, is to increase our muscular strength and to add as much lean shapely muscle to our bodies as we can.

And why do we want to add muscle? Well, it is attractive to look at, increases bone density (especially important as we age), and a muscular body burns far more calories at rest each day than a body with less muscle, raising our resting metabolic rate (RMR). This last fact is an enormously powerful secret to getting the body you want.

Just one more pound of muscle added to your body will require an extra 40-50 or so calories per day to keep it alive. Just think if you add 20 pounds of lean muscle tissue…you’re automatically burning an additional 800-1000 calories per day, just sitting on your behind watching TV or at work! And guess what happens when you’re burning more calories than you need to maintain your current bodyweight? You have a calorie deficit, and your body begins to shed fat.

In addition, the growth and repair process that occurs following properly conducted resistance exercise requires large amounts of stored energy in the form of calories. So know that you’re going to burn even more stored calories and fat to build your new strength and muscle. In fact, after your properly conducted resistance workout is over, your body will use its stored fat for the repair process.

This amounts to burning body fat like crazy, for up to 48 hours after your workout!

Another important concept to understand regarding strength training and muscle building is that as we age, we lose muscle naturally. Have you ever noticed that man or woman who is in good shape for most of their 20s and 30s but then starts to pack on the pounds in their 40s and up? It’s gradual, and before you know it, they look like they’ve gained 20 lbs of fat overnight!

Muscle deterioration is a huge, if not the biggest, part of this problem. Muscle deteriorates with age, and for every pound of muscle we lose, we are burning 40 less calories each day. Your metabolic rate is dropping, right now. Add that up over a period of years and you can see why packing on fat as we age is unfortunately very easy to do.

While we can’t prevent muscle deterioration, we can certainly combat it by adding as much lean muscle to our bodies as possible! That’s why training for strength and building lean and shapely muscle is the cornerstone of getting in your best shape for the rest of your life… and that’s why it’s the spark to igniting your fat burning furnace all day long.

In the realm of fitness, three-month programs dominate the landscape. You’ve even seen plenty of them in this magazine over the years. Are they effective? Absolutely. But we’re going to let you in on an interesting secret: It doesn’t necessary take eight or 12 weeks to get your feet wet in the gym. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump where so many fail and give up, and set the stage for a lifetime of gains.

If you don’t want to look big and bulky…….

What’s that you say? You don’t want to be big and bulky like those bodybuilders?
Or maybe you do? I’ll let you in on a little secret. The only way you will achieve such musculature is if you are genetically pre-programmed to do so AND on a heavy dose of assorted steroids and growth hormone drugs. This is a harsh reality to swallow for those who aspire to win physique and bodybuilding contests.

Because we are taught at a young age that anything is possible if we put our minds to it, many still don’t believe this to be true. While you certainly should believe that you are capable of great things (and you are!), physical potential in regards to muscle building (just as in how many fat cells your body carries) is largely determined by your heritage and genetic makeup.

In fact, the single biggest factor in determining how much muscle you can add to your body and fat you can rid from your body is your genetic propensity to do so.
This is irrefutable. It’s the same reason you will never be as tall as Yao Ming, the 7’ 6” NBA player. Muscular potential and fat loss potential, as are all other genetic characteristics (hair and eye color, height, predispositions to disease, etc), are determined at birth.

Factors like the length of your muscles, where they attach at the joints, muscle fiber type, and tolerance to exercise all contribute to how much muscle and
strength you can build. In terms of body fat, the number of predetermined fat cells you were born with, skin thickness, and response to dietary manipulations play the major parts in achieving a low level of body fat. While a small percentage of men and even smaller percentage of women do have the requisite genetic makeup to achieve an unusual level of muscular development or extremely low single digit body fat levels naturally, this represents less than 1% of the world’s population.

It is that rare, and even more so with women. Also worth noting, is that most, if not all, of these people take anabolic steroids, human growth hormone, and other drugs in order to take their bodies to unnatural levels.

On another note, for the ladies, 99% of women lack the high testosterone levels that are also required to build loads upon loads of muscle. Compound that with the fact that adding lean muscle actually makes you smaller, as muscle is more compact that fat (it takes up less space), and you’ll begin to see that getting “bulky” from adding muscle is not likely.

If you do the math on that, that’s an average of 700 calories or so a day that you’ll be burning at rest just because you’ve got that new muscle. Amount of fat loss will be relative to how much fat you already have on your body. Obviously if you have more to lose, you can lose more! The only thing this type of muscle gain and fat loss will cause is a much more attractive body and confidence level. And if you do happen to be unusually gifted at gaining muscle or losing fat, consider yourself blessed. It’s easy to cut back and maintain a desired level. But if that was the case you probably wouldn’t be having any trouble getting in fantastic shape anyway.

Lose Fat

Looking great on the outside is certainly important and an admirable pursuit.
Achieving and maintaining a low body fat level is also a benefit to yourcardio vascular health, which is important so you’re around long enough to enjoy that body!
Most people who are interested in looking great also want to get healthy on the inside too. They want to be able to handle simple daily physical tasks with ease that many take for granted. Things like climbing a flight of stairs at home or at work, or playing with the kids, or engaging in recreational sports with friends.

They want total fitness, and I’ve got good news for them.

Total Fitness can be characterized as:

• Fat to Muscle Ratio: The amount of lean muscle you carry compared to the amount of body fat you carry. It should be obvious you want to carry less fat and a higher percentage of lean muscle!

• Muscle Strength & Flexibility: The relative strength and flexibility of all of your body’s musculature, making your movements easier and less stressful. This also includes the strength of your bones, tendons and ligaments surrounding the muscles.

• Cardiovascular Endurance: This is the condition of your heart and related transport systems. Good cardiovascular condition increases your ability to pump blood to and from working muscles, making you more efficient at performing physically demanding activities like climbing a long flight of stairs or participating in a pickup basketball game. When you achieve total health and fitness, it really will impact your life in every form and fashion. When achieving the type of body you are proud of, you are also building your mental strength and fortitude. You will notice it impacting other areas of your life.

You’ll have more energy and find it easier to focus and concentrate in your work or education. You won’t get a cold or flu nearly as often as before, if at all. You’ll be able to get through daily tasks and household chores more rapidly. You’ll enjoy a higher self-esteem and self-image, which leads to a more confident and successful individual.

You’ll become a stronger willed person, mentally and physically, as you’ll be battle tested by your workouts. You’ll be happier. You’ll forge long lasting relationships with others that share your ideals of a healthy body and mind. And lastly, you’ll enjoy all of these mental and physical benefits for the rest of your long healthy life. Again, all in just minutes per week. Doesn’t sound too bad, does it?

There is nothing better than being in great physical shape. You look attractive to yourself, and to your partner, not to mention how you light up every party. So look and feel on top of the world by trying out these exercises which will help you burn at least 200 calories daily.

1. Aerobics: A great form of exercise to fast paced racy music makes you lose enough calories. Whether it is for 45 minutes daily or every three days, there’s something about aerobics that will bring a smile on your face.

2. Aero boxing: The workout involves a combination of aerobic exercises with boxing techniques and has been formulated for the first time to help people stay fit.

3. Yoga: Whether it is power yoga, artistic or ashtanga yoga, the lightness of body, serenity and bliss you feel will keep you hooked for ever. You may never want to try out another form of exercise ever.

4. Budokon: If you enjoy yoga but are also in love with the high-intensity kickboxing class across the hall, try a fusion class like Budokon (bu-do-kon) and get hip with the Hollywood crowd.

5. Qigong: These exercises involve various breath control techniques, meditation and relaxation. It is similar to pranayama. While doing Qigong, the practitioner spends little energy, but at the end of a session there is profuse perspiration, little elevation in blood pressure, but increased levels of energy.

6. Spinning: This is a relatively new phenomenon, which is performed on a specialised cycling machine. The classes take place in a fitness studio with specialised lights and music that create an upbeat atmosphere.

7. Hooping: A form of aerobic exercise, it uses the hula hoop and has moved from being a toy to being a dance and exercise aid. It is fun, childlike, and meditative, all of which make it good for the spirit.

8. Walking: 20 minutes of brisk walking everyday will make sure you don’t put on an ounce of weight. It will keep you in such great shape that you wouldn’t ever feel the need to go on a diet!

9. Dance: The best form of exercise, it helps you lose plenty of weight apart from keeping you lithe! US research shows that a vigorous dance class can burn as many calories as a gym workout. Calories danced away per hour: Ballroom: 180-480; Belly dancing: 180-300; Jive/swing dance: 250-400 Salsa: 400.

10. Jump rope: Single-rope freestyle jump roping is one sport that is increasingly becoming famous among fitness freaks, both as a competitive activity and a way to increase strength, balance and cardio-respiratory endurance.