Lifestyle Tips

1. Break some eggs. Eggs at breakfast puts the brakes on hunger and reduce caloric intake later in the day.
2. Hit critical projects early. You become progressively less alert after lunch.
3. Pop some chocolate. Dark chocolate has been shown to boost verbal and visual memory in both control and reaction time.
4. Take a deep breath stressed? inhale through your nose hold for a count of five and then exhale through your mouth this increases levels of nitric oxide.
5. Have a cup of Java. This resulted in a 45 minute boost of brought up brain activity increasing concentration attention and short term memory.
6. Flip a disk! Burn 330 calories in 30 minutes of playing ultimate frisbee.
7. Sneak in some red. Red wine is rich in life extending antioxidants.
8. Be a guitar hero! Playing a musical instrument could protect your brain from alzymers.
9. Pack in the produce. Men felt as if they were using less effort while exercising on an anti-oxidant rich diet.
10. Write it down. How does the prospect of your own death make you feel? now express in writing this simple action can boost your motivation to exercise
11. Zinc helps ages 55 and older to fight infection and also improves overall anti-oxidant status.
12. Add a little cinnamon. Cinnamon helps to increase insulin to do its job better by removing sugar out of the bloodstream.
13. Adapt to change. The three levels of change are: knowledge, attitude and behavior.
14. Control your portions. Eat high-energy dense foods in the morning shifting the high nutrient dense foods in the afternoon and evening.
15. Lose 5 pounds a month by substituting water for sodas and juices and energy drinks.
16. Avoid high fructose corn syrup! It bypasses your leptin receptors so you never feel full and keep eating.
17. Eat 20 to 30 grams of fiber a day. Fiber helps you feel full keeps your colon clean and helps to absorb fat.
18. Increase your omega 3's! Fish oil capsules, flax seeds or walnuts and pecans are great.
19. Increase muscle mass. 1 pound of muscle burns 60 to 90 times the energy of one pound of fat. Do you want to live to be 120 this is not a promise, do you care enough about yourself to live to your full potential, every eight years every cell in your body is duplicated so your rate of aging can double or stay the same you repair and duplicate 300 billion cells everyday!

Here is some practical information anyone can use.

Avoid Trans-fatty acids and partly hydrogenated fats.
They increase the shelf life of food products but decrease your life quality.

Consume omega-3 rich foods every day.
Only three grams a day may reduce your risk of sudden cardiac death by as much as 50-80%, lower your triglycerides, reduce inflammation and may help prevent cancer.

Lower your intake of sugars and refind carbs.
The obvious result is lower insulin levels and therefore less chance of diabetes. But rememeber cancer cells have 6-10 times the number of insulin receptor molecules. Insulin to cancer is like pouring gas on a fire. Also, sugar forms with protein to form glycation which over time will affect soft tissues and collagen. This will contribute to joint problems and also creates a precancerous state.

Sleep eight hours a night.
Men get one big HGH pulse daily, during the first phases of slow-wave sleep (a few hours into your sleep cycle). Avoid caffeine after lunch, and don't eat, exercise, or drink alcohol within two hours of your bedtime.

Eat a total of 5 to six small meals a day.
Energy flux drives your metabolism.  if you combine increased feeding with increased movement, you increase your "energy flux", and this is the key to maintaining a fast muscle friendly fat starving metabolism. (include some protein in every meal).

Do three 20 minute high intensity workouts a week.
We can burn more calories than normal up to 38 hours after a weight workout.
Good example: squat,lunge jumps, chest press or pushups, and bent single arm rows.

Eat most energy dense foods in the morning (carbs) and nutrient dense foods later in the day.

Reserve your cravings for sugary foods for immediately after your workout.  You have a 90 minute glycogin window.

Take supplements to increase free radical scavenging and prevent inflammation.  You can make new cells better than the old ones.

Have some fun!  Take time out for yourself.  Keep that little boy or girl inside you alive.




Karel says,"Food is Fuel." Choose your food wisely. Eat breakfast like a king, lunch like a prince and dinner like a pauper. It doesn't mean you have to starve. Healthy snacks in between meals, keep your metabolism going the whole day.

EGG WHITE OMELET
1. Sun dried tomatoes
2. Chicken or Turkey Sausage
3. 1/2 cup of Egg Beaters
4. Olive Oil
Eat with 1/2 Whole Wheat Bagel, dry

or

CEREAL
1. 3/4 cup of Flaxseed cereal
2. 1/4/ cup of Frozen Blueberries
3. Fat Free Yogurt
4. 1 scoop of protein powder

or

OATMEAL
1. 1 Oatmeal package
2. 1/4 cup of Frozen Blueberries
1 scoop of protein powder