GUARD YOUR EAR GATES

Have you ever really worked hard to achieve a personal goal? When you finally reached it did you looked around for someone to celebrate with you? After the claps & accolades were over, did someone come back to you and share what a few of them really thought about your achievements that weren't so kind at all?

Sadly enough, there are individuals in this world who have been neglected in they're upbringing, abused, full of anger & animosity. Individuals who thrive on the misfortune of others. People who can't enjoy the good in a thing for the attractiveness of controversy and discord. With these type of individuals NO ONE is safe from becoming a victim.....They're weapon of destruction is they're tongue.

"It was said that sticks & stones may break your bones but WORDS will never hurt you....." This statement is a lie. Words can wreck a child's self esteem or empower them to become anything they can dream......Words like; "I DO" can join a man and woman together in marriage or the WORDS "I WANT A DIVORCE" can kill a union & family

When dealing with issues of weight, lifestyle change, healthy eating and exercise regimens, be very careful who you allow to speak into your ear when you're embarking upon change.
It's hard enough to make up your own mind to pass up the temptations without having someone in your ear constantly broadcasting other peoples opinions in your ear.........

Guard your ear gates, by closing them to the negative opinions of others.
Sometimes change scares folks that don't understand the process you are undergoing right now. If anything, pray for them. There's know need to be rude or look for an occasion to strike back, because that's all a lot of them want is for you to respond to they're shot at your heart.

We parish for a LACK OF KNOWLEDGE....so instead of telling the person to mind they're own business and stay out of yours, educate them....Tell them fitness has many dynamics to it and we all are unique and our bodies are beautiful works of art created by God to be on showcase.

Serena Williams a tennis champion who happens to be built solid & muscular...she didn't start out that way, she developed into who she is today.....Some would praise her as having an awesome body only because of the money she's made and they're some who would rip her to shreds with they're tongues because that's they're nature....it just doesn't matter who it is, they will find something negative to say about anyone.....That's why I believe prayer can change anybody........but in the meantime while prayer is still in affect........

Keep the people out of your ears......Surround yourself with encourager's who understand how hard it is to change into a healthy lifestyle....People who don't just say they are in your corner, and never seem to have the time to come workout with you....Those who SUPPORT YOU, WILL SHOW YOU, with positive reinforcements, not negative ones.........The "Talk becomes CHEAP" when an individual never intends on keeping their word. However, ACTIONS of the well intended cost SOMETHING, but is valued far greater in the long run by the receiver!

Positive gestures feel good to your soul, it energizes you to keep pushing on...it reaffirms you and it makes you happy you started doing something for yourself........A kind word makes you smile and a tight hug is a comforting boost to keep up the good work....

I dare you to be an encourager instead of one who discourages.....what could you possibly gain by making someone else feel bad about something healthy they're doing for themselves?
So if you're one of these folks who can't seem to allow praise to come out your mouth for someone else for whatever reason....I challenge you to go an entire week and only say kind things about everyone you come in contact with or who may come to mind..........

The only way to kill negativity is first to "identify" your own personal hurt and "deal with it" and stop channeling it out toward others....."Forgive" those who wounded you....."Accept" your healing.....Finally, don't attack another person with your tongue........Believe it or not, what you do to others has a unique way of coming back to get yah.....God said, "WHAT YOU SOW (or dish out) YOU SHALL REAP" (it will come back to bite you in your butt)

If that wasn't bad enough, everything we do in our bodies we one day will have to give an account for to God without representation.....So lets get our issues in order while we still have some time left on this side of heaven.....As much as I like the summer....I sure don't want to spend my eternity no where near a place called hell...and neither should you......

Guard your ear gates from the pestilences of the world....it just maybe a matter of lie & death!

Check out the video below for an all NEW ab workout series that you can do in the comfort of your home! This workout will be great in jump starting your morning or a great way to end your day. For those of you who experience discomfort working out on the floor, feel free to perform these exercises on your bed. Just be sure to complete all the sets and reps for maximum results.

A quick and easy way to remove mucus and excess wastes from the tissues.

Preparation Time 10 minutes
Healthy
Cuisine American
Speciality Organic
Servings 1
Course Breakfast

Main Ingredient Fruits

Sweet Juicy others Beverage vegan fruits healthy quick Low Fat Low Sodium Cellulite Melter
Really Raw Series Tropical

Ingredients

1 grape fruit
1 Orange
1 lemon
1 lime
1 slice fresh pineapple

PEEL FRUIT/Put it through your juicer

enjoy daily for one month
Don't forget to EXERCISE!!!

CARROT & PINE NUTS SOUP RECIPE

A rich soup filled with vitamin A
Preparation Time 20 minutes
Cooking Time 10 minutes
Healthy
Serving 1
Course Appetizer

Main Ingredient Milk Product

Savour Creamy Soup Vegetarian Milk Product Nuts Vegetable Healthy High Protein Low Sodium

Ingredients
Carrot 220 gms
Celery 50 gms
Lime 01 no.
Onion 40 gms
Vegetable stock 500ml
Flour 20 gms
Butter 20 gms
Salt 05 gms
Pepper Power 10 gms
Cream 100 ml
Pine nuts 50 gms

Preparation
1. Take butter and olive oil and heat the mixture
2. Saute the mixture and the carrot in it till they sweat. Season little while doing this
3. Add the flour to it and saute'
4. Add the vegetable stock and the pine nuts
5. Bring it to a boil and simmer till the time the vegetables are cooked
6. Make a fine puree of the above with the help of a food processor or a blender
7. Put it back on fire and add cream and bring it to a simmer and you're finished

This weeks fitness focus will be on the lower back

Your bodies core is the center of all your power. This area consist of the abdominals and lower back muscles. They are the foundation from which all other movements are generated. Without a strong back to accompany solid abs, your core power is compromised.

Before doing any lower back exercises you need to warm the back up properly by hold the position for 20 seconds. Here are some of the best stretches to do just that:

Low Back Press/Stand with your knees bent and feet together. Slowly lean forward, locking your arms behind your knees. Gently try to push up through your low back. Keep your arms secure behind your legs. Hold the stretch for 10 - 20 seconds and repeat 2-3 times. Done correctly, your legs should never fully straighten during the stretch.

Sit & Reach/Sit on the floor with your legs straight out in front of you, your toes pointing upward. Slowly lean forward from your waist and reach your hands out toward your toes. Hold for 10 - 20 seconds repeat 2 -3 times

Pretzel Stretch/Sit with your left leg extended and place your right leg over the left leg, bending at the knee. With your left elbow on the outside of your bent knee, slowly twist to the right and press your elbow through your knee. Hold for 10 - 15 seconds before slowly reversing directions
Stretch each side 2 - 3 times

Here are the Lower Back Exercises for this week are:

Exercise

Good Morning/Stand up Straight feet shoulder width apart, knees slightly bent with a bar or broom resting across your shoulders. Grasp bar to steady it, back should be naturally arched.
Bend at your hips until your torso is parallel with the floor. Push butt back so back stays flat.
Then raise back up to the standing position.

1 - 3sets 10reps

Lying Superman Raise/Lie face down on the floor with your arms stretched directly overhead.
Raise your left arm and right leg simultaneously, also lifting your chest slightly off the floor.
Hold for a three count and focus on squeezing the muscles of your lower back.
Slowly lower your limbs under control at the same time to the floor & repeat on opposite side.

1 -3sets 10reps

Back Extension (angled bench)/Lie face down on a back extension bench set at about 45 degrees. Make sure the ankle supports are correctly adjusted and that your hips and torso are on the pad. Cross your arms over your chest and lean forward at your waist to lower toward the floor, maintaining a flat back

1 -3sets 10reps

Which one is really better?

Soy protein comes from soybeans. Soybeans, endemic to Asia, came to America around 1879 and were used primarily in animal products. Soy has been proven to lower triglyceride levels, LDL cholesterol, and improve kidney function.

Whey protein has been considered the higher quality protein source for a long time, but that may not hold true anymore. New studies suggest both are on the same level, yet they're not equal.

Recent studies show that soy protein has a significant effect on testosterone and muscle building. Soy protein powder concentrates twenty years ago as a food supplement. Bit it was high in sodium and carbohydrates with a low amino acid composition, making it a low quality muscle builder.

Some nutritional experts believe that soy produces low energy levels, poor digestion, infertility, and hypothyrodism. On the other hand, there are those who believe soy to be harmless and even beneficial.

Soy protein has come a long way since they learned how to extract the protein from the bean then condense it. This is called soy protein isolate with ninety percent protein and no carbs or fats. Soy protein is the only plant protein with high-quality, which has all of the necessary amino acids needed for growth and evolution.

Soy-protein isolate, whey, egg white, and cassein proteins have been deemed the highest quality proteins and actually compliment each other. Soy protein is available in three different forms.

Texture soy protein comes from soy protein concentrates, which is found in foods such as imitation pork, chicken and burgers. Sou protein concentrate, basically, is what's left after extracting the fat. Soy protein isolate is the highest quality soy available. Composed of mostly de-fatted beans, soy protein isolate is the purest protein source.

Soy far exceeds whey is its glutamine content, which is particularly interesting to the bodybuilder. Soy isolates' high concentration of glutamine, amino acids and arginine are essential to the immune system, and the release of growth hormones.

Soy protein was once thought to raise estrogen and decrease testosterone, but the latest study disproves that theory. Soy is a practical workout beverage. A daily supplement of a soy and whey combination produced lean body mass with no effect on estrogen or testosterone levels.

Therefore, soy is the better protein and when used in combination with whey, it can pack a monster of a wallop.

Have you ever said to yourself in the middle of making a tough decision, "whose side are you on?" I've faced many battles with myself regarding food choices, clothes, fitness programs etc... You name it I've had to make choices as to what stance I would take...and here we find the challenges continue with our fitness goals.

I found having this question looming in the back of my mind helped me stay on the right course.
Remember, I didn't have a personal trainer, or an aerobics instructor when I started out, it was just me, my kids and Gods sweet Spirit to guide me...So listening was an important area for me in the midst of everything going on around me.

My message today is short and brief and meant to stick...Before you do anything to sabotage all the hard work you've already put in, ask yourself..."What side will this fall on if I do it...If the wrong side....Then you are working against yourself.....If the right side....Then you are working for yourself......

It's as simple as that....If having more than 3 drinks this Memorial Day is your goal, what side will that put you on........If eating whatever is slid your way, what side will that put you on....If partying all night and not getting any sleep the next day, what side will that put you on...

Please think before you drink. Drink plenty of water before you sit down for the big family meal...You won't hurt any ones feelings if you just can't eat a lot because the desire isn't there anymore right.

Once you get through this one, it will better prepare you for the 4Th of July down the road.

Stay on the fitness train, so you can be proud to tell everyone how YOU MADE IT BACK!

Listed below are alcoholic Beverages, they're serving size, number of servings and calories

ALCOHOLIC BEVERAGES

Beer/12ounces/1 serving/150 calories
Light beer/12ounces/1 serving/110 calories
Dark beer/12ounces/1 serving/168 calories
Non-alcoholic beer/12ounces/1 serving/70 calories
Distilled spirits (Scotch, vodka, bourbon, gin etc) 1.5ounces/1 serving/100 calories
Dry dessert wine/5 ounces/1 serving/198 calories
Sweet dessert wine/5 ounce/1 serving/344 calories
Red wine/ 5 ounce/1 serving/105 calories
White wine/5 ounce/1 serving/100 calories
Sparkling white wine/ 5 ounce/ 1 serving/106 calories

Amaretto sour (Sweet and sour mix, almond armaretto liqueur, tequila, orange juice/6 ounce/1 serving/421 calories

B-52 (Kahlua coffee liqueur, amaretto almond liqueur, Bailey's Irish Cream) 1.5 ounces/1 serving/91

Bloody Mary (Vodka, tomato juice, lemon juice, Worcestershire sauce, Tabasco sauce, lime)/4.6 ounces/1 serving/120 calories

Chocolate martini(Vodka, Creme de Cacao)/2/5 ounces/1.67 servings/188 calories

Cosmopolitan(Vodka, Triple Sec. Rose's lime juice, cranberry juice) 2/5 ounces/1.67 servings/131

Daiquiri(Light rum, limes, powdered sugar)/2.7 ounces/1 serving/137 calories

Gin and tonic(Gin, tonic water, lime)/7 ounces/ 1.33 servings/189 calories

Hurricane(Dark rum, light rum, orange juice, pineapple juice, Grenadine, 151 proof rum, cherries, pineapple and sugar/10.4 ounces/3 servings/384 calories

Irish coffee(Irish whiskey, coffee, sugar, whipped cream)/10.2 ounces/1 serving/159 calories

Mai Tai(Dark rum, light rum sweet and sour mix, grandaine, 151 proof rum, ice)/4.9 ounces/1.82 servings/306 calories

Kamikaze(Vodka, Triple Sec, lime juice)/3 ounces/1 serving/180 calories

Manhattan(Whiskey, Vermouth, Bitters)/2.1 ounces/1.33 servings/132 calories

Margarita(Coarse salt, lime, white Tequila, Triple Sec, lime juice, crushed ice)/6.3 ounces/3 servings/327 calories

Martini(Gin, dry Vermouth)/2 ounces/1.33 servings/119 calories

Mudslide(Vodka, coffee liqueur, Irish cream, vanilla ice cream)/12 ounces/4 servings/820 calories

Pina colada(Malibu rum, pineapple juice, cream)/8 ounces/2.13 servings/312 calories

Rum and coke/12 ounces/2,67 servings/361 calories

Screwdriver(Vodka, orange juice)/7 ounces/1.33 servings/208 calories

Whiskey Sour(Whiskey, lemon juice, powdered sugar, cherry, lemon slice)/3 ounces/1.33 servings/125 calories

Binge drinking and getting drunk has no place in a Fitness Lifestyle....It really doesn't

Alcohol packs seven calories per gram, falling short of nine calories found in a gram of fat and nearly twice that in a gram of protein or carbohydrate. Add fat filled or sugary mixers, and the calories can reach 500 PER DRINK.

Below are several mixed drinks and beers high in calories just to start things off...I will continue the liqueur's tomorrow:

WHITE RUSSIAN: 863 CALORIES Contains cream, coffee liqueur & vodka (a Burger King Whopper is 670cal and a McDonald's Big Mac is 540cal...... 1 drink 863 calories

CHOCOLATINI: 440 CALORIES

LONG ISLAND ICED TEA: 380 CALORIES Contains vodka, gin, rum, triplesec, sour mix and coke....it's a doozy

MARGARITA: 331 CALORIES Contains Tequila

JACK AND COKE: 251 CALORIES

RUM AND DIET COKE: 110 CALORIES

VODKA AND DIET CRANBERRY: 140 a regular vodka & cranberry is 200 - 250 CALORIES

MARTINI: 171 CALORIES Contains Gin & Vermouth...These are very potent so be careful drinking this

BEERS TO STAY AWAY FROM

FAT TIRE: 160 CALORIES 15 GRAMS OF CARBS

BLUE MOON: 171 CALORIES 13.7 GRAMS OF CARBS

MICHELOB HONEY LAGER: 175 CALORIES 17.9 GRAMS OF CARBS

SAM ADAM CREAM STOUT: 195 CALORIES 23.94 GRAMS OF CARBS

SIERRA NEVADA BIGFOOT: 330 CALORIES 32.1 GRAMS OF CARBS

FITNESS FOCUS OF THE WEEK LEGS

Leg Routine
60seconds rest between sets

Exercise
Squat 3-4sets 10-12reps
Leg Press 3-4sets 10-12reps
Leg Extension 3-4sets 10-12reps
Lying Leg Curl 3-4sets 10-12reps
Stiff Legged Deadlifts 3-4sets 10-12reps

LASAGNA
Goes Great with Caesar Salad & garlic bread
Serves 12

1 32 ounce container
Giant Part-Skim Ricotta cheese
2 Giant large eggs
2 13 ounce containers Giant Marinara Sauce
1/2 tsp. ground black pepper
1 package Gian Fresh Lasagna Noodles
8 ounce sliced Mozzarella Cheese from the deli service case
1/4 cup Pecorino Romano cheese grated

Preheat oven to 350 degrees. In a mixing bowl combine ricotta cheese, black pepper and eggs. Blend with a spoon until combined. Using a 13 X 9 inch baking dish spread 1 cup of the Marinara Sauce into the bottom of the pan. Layer 2.5 sheets of lasagna noodles into pan covering bottom of pan. Portion 1/2 of the ricotta mix over the noodles and spread evenly. Top ricotta mix with 1/2 the mozzarella cheese layering evenly. Place remaining lasagna noodles over the noodles and spread evenly. Sprinkle 1/4 cup of Pecorino Romano Cheese over the sauce. Cover lasagna with foil and bake for 40 minutes, remove foil and bake an additional 15 minutes. Remove from oven and let sit for 5 - 10 minutes prior to serving.
Kick-It-Up-A-Notch
Brown 1lb of ground turkey with 6oz of Italian sausage, drain and add to sauce.
Lightly saute' 2 cups of your favorite vegetables in olive oil and season with salt and pepper and fold into the ricotta mix.

Nutrition Information Per Serving:
355 calories, 14 g total fat, 10 g saturated fat, 100 mg cholesterol, 26 g carbohydrate, 2 g fiber, 25 g protein, 590 mg sodium

Is the last thing you remembered before things got totally out of control was binging because you were stressed out and needed some comfort?

Binging can have many twist and turns to it...Some can be associated with obesity and the other anorexic tendencies...Both pose dangerous health issues to a person....

With anything we do in life, it's that first CHOICE that sets in motion how we approach whatever. In the confinements of food, we choose what we put into our mouths...It is a conscious effort on our part to do what we do.

If you are discipline to stick to a specific eating regimen for weeks at a time without crashing, EXCELLENT....However, if you are one of those, "Like Me" who may want an occasional Snickers Bar, I say have a miniature one to satisfy that sweet tooth....

I know some of you might be saying, "What kinda advise is that for a Sports Nutritionist to give?" It is more advantageous of you to meet the need, then to binge in GREED.... I give myself one day a week to have a cookie or some Sherbet in moderation. I don't consume an entire row of cookies or nurse down a tub of Sherbet like I once did while in depression....

I now eat to LIVE, not LIVE to eat...there is a big difference...I still have to watch what I put into my mouth....a moment of uncontrolled emotional eating can throw me back into a bad way...I don't want to go backward, I put to much hard work into me, to just throw caution into the wind because I'm small again....Please don't be fooled by the fact that you can eat what you want once you loose the weight......I'm telling you, it's a trap and it will sabotage every bit of hard work you've put into getting the weight off.....

Once you have reached your point of discuss, you never forget what it felt like to walk around trying to deal with YOU and those HIDDEN EMOTIONS....Some of us give up right there, but I'm here to tell you... As long as you have breath in your body...YOU ARE WORTH FIGHTING FOR! You matter, you are a person of significance and there is still a lot of life left for you to apprehend...

Age doesn't matter. Time doesn't matter. A hectic schedule doesn't matter. Lack of encouragement doesn't matter. Limited energy doesn't matter. Financial limitations doesn't matter. Lack of transportation doesn't matter.... YOU MATTER! Whatever it takes to get you motivated, God has it out there. He's not limited to a gym, a class or a fee....He will bring it to you....Make away out of know way....Open your eyes to the possibilities all around you...ask people in your community what are they doing to get fit....Your blessing might be right next door.

I embarked upon a new thing "AEROBICS" a hundred pounds ago...it's brought me to a place I would have never imagined I would be....When you give serious time and attention to any area of your life...much sooner than later your hard work will show up all over you....

Your before pictures are just that BEFORE... But your now pictures are the evidence of a successful journey that has led you to this place of sure fire RADIANCE & BEAUTY!

Disrobe from all the negative comments & gestures people have stereotyped you with over the years. Let the bells and whistles of mockery, insults, lack of love and low self esteem found in the hem of this robe fall to the ground where dirt belongs. Now embrace the true you that has been draped inside this heavy weight called flesh all along......

The only time beauty can be admired is when you decide not to hide it, but LET IT SHINE!

What in the world is this crazy pain in the front of my leg when I put my foot down?

This is a condition called Shin Splints. It's an injury to the front of the outer leg that results from inflammation in an injury to the tendon (posterior peroneal tendon) and adjacent tissues in the front of the outer leg called overuse injuries.

SYMPTOMS: Pain in the front of the outer leg below the knee next to shin bone (tibia)
Pain often occurs early in the workout and toward the end of the session.

CAUSES: Sudden increased distance in running or intensity of a workout schedule.
Tight Achilles tendon or weak ankle muscles often implicate the development of shin splints.

TREATMENT: Relative rest is successfully utilized to restore pain free level of exercise again.

The approach includes:
1. A change in workout (cycling or pool)
2. Ice
3. Rest
4. Antinflammation medications (Advil or Motrin)
5. Stretching Exercises
6. Change in footwear & a gradual approach to running activities

FOREARMS ARE THE FOCUS OF THIS WEEK

Exercises for the Forearms:

Wrist Curls/With a straight barbell place arms across a flat bench don't use heavy weights(allow fingers to unfold when the weight is lowered. Hold 3seconds and curl the bar back into the palm of your hands)
3 set of 12 - 15 reps

Reverse Wrist Curls/With EZ curl bar place arms across a flat bench don't use heavy weights (with palms face down lower your wrist on the flat bench and raise them up parallel to the floor
3 sets of 12 - 15reps

Reverse Curls/With an overhand grip. Start with a manageable weight (Standing lower the bar to thigh then raise the weight up to your chest)
3 sets of 10 - 12reps

Behind-the-Back Wrist Curls/With a straight barbell behind your back (Raise wight by culing bar up with both hands)
3 sets of 12 - 15reps

No more than 1 minute rest between sets

Below are the 12 Power Foods and their specific benefits and food similar in relation yet serve as a impostor or unhealthy substitute:

ALMONDS & NUTS/Eat with skin intact

Benefits: Build muscle, fighting food cravings
Health Properties: Protein, monousaturated fats, vitamin E, folate in peanuts, fiber, magnesium, phosphorus
Fight Against: Obesity, heart disease, muscle loss, cancer
Complimentary Food: Pumpkin seeds, sunflower seeds, avocados
Impostors: Salted or smoked nuts. (High sodium spikes blood pressure

Nuts contain monounsaturated fats that help you feel full & clear arteries
All nuts are high in protein & monounsaturated fats
The king to all nuts are ALMONDS. Eat 2 handfuls a day. 24 almonds can suppress your appetite when washed down with 8 ounces of water

BEANS & other LEGUMES

Include Soybeans, chickpeas, pinto beans, navy beans, kidney beans & lima beans
Benefits: Build muscle, help burn fat, regulate digestion
Complimentary Food: Lentils, peas, bean dips, hummus, edamame
Impostors: Refried beans, which are high in saturated fats, baked beans high in sugar

Beans are good for the heart, the more you eat the more controls hunger
Black, lima, pinto, navy are low in fat packed with protein, fiber & iron nutrients crucial for building muscle & losing weight
If meat heavy dish are replaced with bean heavy dishes twice a week you'll get a lot of fiber

SPINACH & other GREEN VEGETABLES

Benefits: Neutralizing free radicals (molecules that accelerate the aging process)
Health Properties: Vitamins A, C & K, folate, beta cartene, minerals, calcium & magnesium, fiber
Fight Against: Cancer heart disease, stroke, obesity osteoporosis
Complimentary Food: Cruciferous vegetables, broccoli, Brussels sprouts, greens, yellow, red, orange veggies as asparagus, peppers

1 serving of spinach supplies nearly a full days vitamin A and half vitamin C
Loaded with folate a vitamin that protects against heart disease, stroke & colon cancer
Broccoli is high in fiber densely packed with vitamins & minerals

DAIRY PRODUCTS (Fat free or low fat milk, yogurt, cheese, cottage cheese)

Benefits: Builds strong bones, igniting weight loss
Health Properties: Calcium, vitamin A & B12, riboflavin, phosphorus, potassium
Impostor: Whole Milk, frozen yogurt

Between 1,200 & 1,300 milligrams of calcium a day lost nearly twice as much weight as those taking less calcium. Mineral probably prevent weight gain by increase breakdown of body fat hampering its formation. Milks a major source of calcium.
Liquid takes up lots of room in your stomach feeling full. Whey Powder can help curve sweet cravings

INSTANT OATMEAL

Benefits: Boost energy & sex drive, reduce cholesterol, maintain blood sugar levels
Health Properties: Complex carbohydrates & fiber
Complimentary Food: High Fiber Cereals like All-Bran & Fiber One
Impostors: Sugary Cereals

Eat for breakfast to propel you through a sluggish morning a couple of hours before a WORKOUT to feel fully ENERGIZED by the time you hit the weights or at night to avoid late night binge.
Instant oatmeal for convenience buy unsweetened unflavored variety use milk, berries to enhance taste (Preflavored packs come loaded with sugars & calories
Oatmeal soluble fiber, it attracts fluid & stays in the stomach longer than insoluble fiber (like veggies) Note: Soluble fiber is thought to reduce blood cholesterol by binding with digestive acid made from cholesterol and sending them out the body. Your liver has to pull cholesterol from blood to make more digestive acids, and your bad cholesterol levels drop.
25 to 35grams of fiber per day sweeps carcinogens out the intestines quickly
Oatmeal sustain blood sugar levels longer than any other food which keep insulin levels stable
Spikes of insulin slow metabolism and the body starts to store fat.
Oatmeal breaks down slowly to cause less spike insulin levels than food like bagels
Simply eating breakfast raises metabolism 10 percent
Raises levels of free testosterone in the body
Enhance bodies ability to build muscle , burn fat & boosting your sex drive

EGGS

Benefits: Build muscle & burn fat
Health Properties: Protein, Vitamin A & B12
Fight Against: Obesity
Complimentary Food: Egg beaters, fewer calories than eggs & no fat same core nutrients

Protein found in eggs has the highest "biological value" of protein
Protein in eggs are more effective at building muscle than protein from other sources, even milk & beef. Eggs contain B12 necessary for fat breakdown

TURKEY LEAN MEATS (Steak, chicken, fish)
Benefits: Build muscle, improves immune system
Health Properties: Iron, zinc, creatine (beef) omega 3 fatty acids (fish), Vitamin B6 (chicken, fish) & B12, phosphorus, potassium
Fight Against: Obesity, mood disorders, memory loss, heart disease
Complimentary Food: Shellfish, Canadian bacon, omega 3 rich flaxseed
Impostors: Sausage, bacon, cured meats, ham, fatty cuts of steak T-Bone & rib eye

Turkey Breast one of the leanest packs 1/3 daily requirements of niacin - B6. Dark meat has lots of zinc & iron. Beef top food source for creatine the substance the body uses to lift weight
Downside beef contains saturated fats, look for rounds or loins (code for extra lean) sirloins & new york strips are less fatty then prime rib & T bones
Concentrate on fish & tuna & salmon contain healthy dose of omega 3
Fatty acids lower levers of a hormone called leptin in your body
The high the leptin levels the more rapid your body stores calories as fat
Omega 3 inhibit prostate-cancer growth

PEANUT BUTTER (All natural sugar free)

Benefits: Boost testosterone, build muscle, burn fat
Health Properties: Protein, monounsaturated fat, vitamin E, Niacin, Magnesium
Fight Against: Obesity, muscle loss, wrinkles, cardiovascular disease
Complimentary Food: Cashews & Almonds
Impostors: Mass produced sugary and trans fatty Peanut butter

Eat 3 tablespoons per day
Look for all natural peanut butter not the mass produced brands that have added sugar

OLIVE OIL

Benefits: Lower cholesterol, boost immune system
Health Properties: Monounsaturated fat, vitamin E
Fight Against: Obesity, cancer, heart disease, high blood pressure
Complimentary Food: Canola oil, peanut oil, sesame oil
Impostors: Vegetable, hydrogenated vegetable oils trans fatty acids, margarine

WHOLE - GRAIN BREADS & CEREALS

Benefits: Prevent body from storing fat
Health Properties: Fiber, protein, thiamine, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc
Fight Against: Obesity, cancer, high blood pressure, heart disease.
Complimentary Food: Brown rice, whole wheat pretzels, whole wheat pastas
Impostors: Processed bakery products like WHITE BREADS, bagels & doughnuts, breads labeled wheat instead of WHOLE WHEAT

Your body craves carbohydrates because it needs them. Grains like wheat, corn, oats, barley & rye are seeds that come from grass. They're broken down into 3 parts -germ, bran & endosperm as kernel corn
Note: When process or refine GRAIN they toss out 2 tings BRAN where all the FIBER & MINERALS are and GERM where all the PROTEIN & VITAMINS are.
They keep ENDOSPERM that is (Starch) made into Bread, pasta, rice, bagels about every product or baked good. Sometimes after refining they'll add MOLASSES to bread to turn it brown and put it on grocery shelves and say its (wheat bread)
Nutritious breads & other products will say WHOLE WHEAT or WHOLE GRAINS

EXTRA PROTEIN (WHEY) POWDER

Benefits: Build muscle, burn fat
Health Properties: Protein, cysteine, glutathione
Fight Against: Obesity
Complimentary Food: Ricotta cheese
Impostor: Soy Protein

Add power food that you can't get at the grocery store. Animal protein that packs a muscle building wallop. Add to a meal in a smoothie. You provide the most powerful fat burning meal possible.
It contains amino acids that build muscle & burn fat. It has the highest amount of protein for the fewest calories making it fat dynamite. Most effective before your workout

RASPBERRIES & other BERRIES

Benefits: Protect your heart, enhance eye sight, improve memory, prevent cravings
Health Properties: Antioxidants, fiber, vitamin C, tannins
Fight Against: Heart disease, cancer, obesity
Complimentary Food: Other Fruits, Apples & Grapefruit
Impostor: Sugary jellies

They carry powerful antioxidants all purpose compounds that help the body fight heart disease & cancer.
Berries flavonoids may also help your eyesight, balance, coordination, & short term memory.
1 cup of raspberries pack 6 grams of fiber & more than half of your daily requirements of vitamin C.
Blueberries are loaded with soluble fiber like oatmeal keeps you fuller longer it beats out 39 other fruits

Strawberries contain a valuable fiber called PECTIN like grapefruits, peaches, apples & oranges
Drink these fruits with Pectin and stay fuller for 4 hours

The nice thing about these foods are they have been proven to do one or more of the following:

1. Fight heart disease
2. Lower blood pressure
3. Improve immune function
4. Fight cancer
5. Help promote weight loss
6. Strengthen bones
7. Build muscle

The foods are:

1. Almonds & Nuts
2. Beans & Legumes
3. Spinach & Green Vegetables
4. Dairy Products
5. Instant Oatmeal
6. Eggs
7. Turkey/ Lean Meat
8. Peanut Butter
9. Olive Oil
10. Whole Grain Bread & Cereal
11. (Whey) Protein Powder
12. Raspberries & Berries

The more of these you eat the more efficient your body will increase lean muscle mass and avoid storing FAT.

Incorporate 2 or 3 foods into each 3 meals & one of them into 3 of your snacks
At every meal change up food items to get a combination of fat, protein & carbohydrates
In each snack put a little protein.

Tomorrow I will list the individual foods benefits and food impostors

In a world full of images and perceptions of beauty. Does it ever leave you wondering,
"How do I measure up against the opinions of myself?"

We all have them know matter how we feel or think about ourselves. Those emotions can lead to a healthy approach to improving our self image or it could take us spiraling down into a ditch of depression........

Depression is a slow moving parasite of a spirit that sucks the joy, energy, self esteem, self worth and purpose for living right out of its victims....It's dark and debilitating...it isolates a person from everything they love and cherish as a human being....It cripples and attempts to press the life right out of you......

In my battle with this spirit of depression, I found myself fighting to simply breathe...There were moments I felt like I had been lowered into a deep ditch filled with water....if I stopped thinking of the things that brought joy in my life like my husband & kids, it felt like I would sink and drown in this massive trench of a hole surrounding me....

Two long years I battled to find myself again....the images I saw looked nothing like who I had become....I was absorbed in the notion that my life as I knew it was no more...you're in an unfulfilled marriage, you're a slave to your kids, you're a blade of grass withering in the sun...
These thoughts ran continually like clock work in my head, not giving me a moment of peace...

With everything I knew and every scripture I memorized the only thing I uttered was Jesus, I plead the blood over my mind...I felt a stillness like a hush quiet my thoughts and a gentle breeze calm the atmosphere. In those precious moments of peace, I took the time to ask God to forgive me of my poor use of idol time...Allowing other peoples opinion and ideals to compete with what I knew to be contrary to God's word for me.......

When you take your eyes off of your source of support...you open yourself up to things designed to bring you down....negative things & people will become attracted to you like never before...every forward step will appear backward.....That is the only way depression can hold you, by pulling you back into defeat, worry, complacency and neglect.....

My source is God and He brought me out of despair to bear witness that He can, and He will deliver anyone who calls upon His name...ANYONE...I don't care what you may find yourself caught up in, He can save you from it or from the vices you place on yourself........The gage is in the hand of God...Who will determine how you measure up.

If you don't believe in you, because you've failed so many times before, I challenge you to take a step that you never thought to before. "Your faith will never rise above your confession" Go some place quiet and have a private chat with God...Let Him know how much you're hurting and how desperately you need His help...apologize for not coming to Him sooner. When you've said all that you can...be still and let Him restore your heart and remind you who you are again...

You will never look at a tape measure the same way again, when you realize you were created to set things in order and to have dominion.