9 out of 10 overweight people regularly eat at least one of these 4 cereals, ALL
of which contribute to massive belly flab.  Problem is, the media and the food
industry are doing everything they can to "brainwash" you to believe they are healthy. 
They're NOT.

In fact, these cereals are scientifically proven to CAUSE belly fat.  Are you one of the
9 out of 10 people who consume them?  You'll find out in the brand new free report from
my good friends Joel & Tim, 4 "Healthy" Cereals that make you FAT!  Best yet,
they'regiving away  the entire report 100% free today.

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==> 4 "Healthy" Cereals that make you FAT (avoid these)

To your success,
Dr. Charles

Staying Fit and Healthy Aging

The aging process starts from the day we are born. A person may not realize it but
we need to work on staying fit and healthy everyday. In the end, you'll feel and
look younger all during the aging progression.


There are many things you can do to stay healthy and feel good. Watch your diet
and continue activities throughout the course of your life. Your diet has a lot
to do with aging and health. Your diet contains vitamins, minerals and other
nutrients you need to stay healthy.

If your over weight try getting yourself into an exercise program. Walking is a
great program to get involved. Start out walking gradually and work your way up
to 12 to 15 miles by walking two or 3 times a week. Walking brings up the heart
rate making it do its work. You can loosen the tight and stiffness in your legs
and besides loosing weight with diet it will help to tone your muscles. Combined
weight lifting with your walk agenda but don't over work, yourself because it
will make your muscles sore. Along with your new walking and weightlifting
program trim down your diet and take supplements to make up for the vitamins
you are cutting out. Exercising will burn up some of your vitamins too so
make sure you take enough but not too much of the supplements. If you are
not sure about the amount to take, consult you physician, something you
should definately do before starting any new health program.

As you build new activities, you will be meeting people and that always gives
you something new to talk about to help keep the depression away. You will
need encouragement and support throughout your goal to stay healthy. Seek
support from family, friends, or people with the same goals.

As we grow older high cholesterol becomes a health issue with most of us. Your
new walking program is a good start to lowering your levels. 2 miles a day, 3
times a week will help you to lower your cholesterol by helping you lose the
excess weight you've put on in the last couple of years. If walking doesn't
seem to be helping to level out your cholesterol, try eating seven nuts. The
combination of both will sometimes bring it to a balance. Be sure your doctor
knows what your doing as these things continue. Grease is good in nuts and
olive oil to help lower the blood pressure and blood sugar as well. Try
changing your diet and eat more whole grain foods while you cut back on the
meat you love so much. Instead of using, spreadable fats use olive oil and
canola margarine. As a snack...sneak in those nuts:

Has your blood pressure gone up in your older years? Try adding three servings
of low-fat dairy products to you diet. Calcium, magnesium and potassium are
good to help lower that blood pressure.

Cancer is always a threat to us young or old so we need to start early on
trying to help prevent it. Vitamin D is a good vitamin to take along with
getting 10-15 minutes a week of sun with no sunscreen on. Watching your
diet and taking vitamins, helps reduce the risks of getting colon, breast,
or ovarian cancer.

Ovarian cancer for women is very common, yet women have the power to lower
their risks. Green and black tea 2 times a day or even eating an apple or
grapefruit will help. Anything that is high in antioxidants is good.

Mixing your foods to cover everything daily is a good idea so you don't
get bored eating the same things all the time. Mixing up what you eat in
a recipe or on your plate the nuts, maybe some black-eyed peas, whole
grain wheat bread or cereal and add a little peanut butter on that bread.

Changing your foods that you eat may not stop you from getting cancer but
it is known to lower the risk and help prevent it. Remember your not a
doctor so be sure to have regular check ups.

Revving Your Lean Machine: The Truth About Soreness

When you first started working out, you probably hated it. Soreness hurts! But as you progressed, you no doubt embraced it—most of us consider it a signal that we’ve done our diligence and stimulated plenty of muscle growth. But is that true?

The fact is, there are no studies connecting muscle soreness to hypertrophy. Okay, don’t stop reading yet; you will get some good stuff from being a bit sore–and you’ll probably even want to strive for it. But first you need to know what causes muscle soreness.

It’s believed that the pain is caused by microtrauma in muscle fibers—and it’s primarily triggered by the negative, or eccentric, stroke of an exercise—like when you lower a bench press, squat or curl rep.

Once your body repairs those microtears, it follows that the muscle should grow larger; however, that trauma is in the myofibrils, the force-generating actin and myosin strands in the fiber. Those strands grab onto and pull across one another to cause muscular contraction. When you control the negative stroke of a rep, there is friction as those strands drag across each other in an attempt to slow movement speed to prevent injury—and that dragging, it’s believed, is what inflicts the microtrauma.

That’s a simplification, but you get the idea. So it appears that some growth can occur after muscle soreness is repaired, but it’s in the myofibrils. More and more research is beginning to show that those force-generating strands do not contribute the majority of muscle size; serious mass comes via sarcoplasmic expansion. That’s the “energy fluid” in the fibers that’s filled with glycogen (from carbs), ATP, calcium, noncontractile proteins, etc.

So if soreness is an indication of only small amounts of muscle growth, why strive for it? Well, even small amounts of growth contribute to overall mass. Most of us want every fraction we can scrape up. But the real reason to seek some soreness is to burn more fat.

When the myofibrils are damaged by emphasizing the eccentric, the body attempts to repair them as quickly as possible. That repair process takes energy, a lot of which comes from bodyfat. The process usually takes many days, so your metabolism is stoked to a higher level for 48 hours or more, helping you get leaner faster. (Note: High-intensity interval training, like sprints alternated with slow jogs, damages muscle fibers during the intense intervals, the sprints, which is why HIIT burns more fat in the long run than steady-state cardio where no muscle damage occurs.)

Do you need heavy negative-only sets to get that extra bit of size and metabolic momentum? That’s one way, but negative-accentuated, or X-centric, sets may be a better, safer way.

For an X-centric set you take a somewhat lighter poundage than your 10RM and raise the weight in one second and lower it in six. That one-second-positive/six-second-negative cadence does some great things, starting with myofibrillar trauma for some soreness. While you’re coping with that extra post workout muscle pain, remember that it can build the myofibrils and that it’s stoking your metabolism during the repair process for more fat burning.

The second BIG advantage is sarcoplasmic expansion. At seven seconds per rep and eight reps per set, you get almost an entire minute of tension time (seven times eight is 56 seconds). A TUT of 50 to 60 seconds is something most bodybuilders never get—which is a shame because that’s optimal stress for an anabolic cascade and this is the perfect way to train as you age.  I call it Old School New Body!

You can do an X-centric set after your heavy pyramid—if you’re into heavy training. In other words, use it as a backoff set.

If you’re more into moderate-poundage, high-fatigue mass building, as I am with the F4X method featured in the Old School New Body method, you can use X-centric as the last set of the sequence. Reduce the weight and do a one-up-six-down cadence. You’ll get sore, build some extra size and—bonus—burn for fat. How great is that?

Till next time, stay tuned, train smart and be Built for Life.

Steve Holman

For more information  Click Here

How to Exercise with Limited Mobility

By Emily Buchanan
If injury, disability or age have affected your mobility, exercise is more important than ever. Whilst it’s easy to overlook the everyday activities that full mobility allows, be that a brisk walk to the corner shop or a good spring clean, these tasks can be hugely beneficial to an individual’s health and general wellbeing. After all, think of all the endorphins that are released during exercise. These hormones are the body’s opioids, lifting the mood, boosting self-esteem and triggering a sense of euphoria.

Depression is common in people who suffer from mobility issues. The daily battle between a flawed body and an unflawed mind can be maddening so it’s very important to address a low mood quickly, before it escalates. And what better way to stay in shape and improve your disposition than to exercise?

But, if you have a disability, a severe weight problem, a chronic breathing condition or any other ongoing health problem that might limit your movements, what’s the best way to keep active?
First things first, don’t push yourself to achieve the impossible. You need to accept what your body is capable of and exercise accordingly. Any attempts to do otherwise could result in serious injury, worsening the situation and perhaps reducing your mobility even further. Therefore, be sensible and consult your doctor before you try any of the following, particularly if you’ve been recently diagnosed or are unsure of your condition.

Simple Chair Exercises

If you’re suffering from a lower body injury or a disability that requires full-time wheelchair use, chair exercises are ideal. However, they are by no means exclusive to wheelchair-users. If you’re overweight, diabetic or trying to improve your confidence after a nasty fall, these tips might also be useful. These chair exercises can help reduce back pain, improve posture and alleviate sores. What’s more, you can do it whilst watching the television!

TIP: If you don’t already own one, choose a wheelchair that keeps your knees at a right angle when seated. If buying a new or second-hand wheelchair, it’s a good idea to insure it against damage, just in case something should happen whilst operating it. To make sure that it doesn’t, always, always apply the brakes when exercising.

Exercise Video for People with Intellectual or Physical Disabilities

For a more intensive workout, check out this 11 minute Cardio Chair Session.

Aquatic Workouts

The amazing thing about exercising in water is that it’s low-impact, low-cost and highly effective. If you suffer from joint pain, arthritis or swelling in the legs and ankles, a dip in the pool will cushion fragile bones. Plus, swimming is particularly forgiving to those who are overweight – the average person only bears 10% of their overall weight when submerged up to the neck in water. There are so many exercises that can be done, including water aerobics, resistance running, treading water and of course the traditional swimming of laps.

TIP: Be sure to invest in a good pair of goggles and a swimming costume that you’re comfortable in. For a lot of people, one of the main drawbacks of regular swimming is the distinct lack of clothes that it requires. However, these days there’s a huge variety of figure appropriate items for sale, so don’t feel like you have to wear something you don’t want to.

3 Aquatic Cardio Exercises

Adaptive Yoga

Anyone familiar with yoga will be aware of the flexibility and balance this type of exercise requires. If you have limited mobility or use a wheelchair fulltime, yoga might seem like an impossible task. However, the proliferation of adaptive yoga classes (also known was Whoga – wheelchair yoga) has meant that specialist groups are popping up all over the place, particularly in and around cities. Provided you have the means to get there, these classes can improve agility, strength, poise, and stamina. In addition, many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better.

Yoga can be beneficial for individuals with disabilities or chronic health conditions through both the physical postures and breathing. What’s more, each pose can be modified or adapted to meet the needs of the individual and a trained teacher will show you how to make the most of your condition.
Alternatively, if there isn’t an adaptive yoga class near you, why not try these simple stretches at home?
TIP: For a more comprehensive understanding of breathing techniques, check out this video before attempting any yoga moves. Proper breathing practices are as -if not more- important than the exercise itself, so it’s good to get this down before you start attempting the downward facing dog.

About the Author: Emily Buchanan is a writer living in Norwich, UK. She’s passionate about the environment, education and disability rights, which are the subjects you’ll find her mostly writing/ranting about. Follow Emily on Twitter for the latest.

For more information Click Here 

Also go Here

Techniques Used To Improve Your memory

As with the regular human tools of our mind, the more we practice with these tools, the more they will be effective in using them. Without practice and effort, one cannot have a good memory. Even though one does not have the time required to develop the quality of memory, most of our techniques are very useful in everyday living.

1. Mnemonics

One popular tool to improve the memory is mnemonics which are techniques to remember information that are very hard to recall. The general idea in using mnemonics is to instill hard-to-recall-information in a way that they can easily be remembered.

Our brains are very complex that they can encode and interpret sophisticated data such as colors, images, sound, tastes, positions, and language. These stimuli are used to create a visual image of our world and our memories are used to store these images.

1. Pictures - you can use microphone to recall your friend mike or wind for Wendy. Always use positive images because the brain tends to block unpleasant images

2. Words. You can use words that start with the first letter of each word that can represent the initial of what you want to recall. Musicians usually recall the lines of a staff E, G, B, D, and F by memorizing the words "Every good boy does fine."

3. Acronyms. These are initials that can create words. Musicians recall the spaces in a treble staff by memorizing the word FACE.

4. Rhymes. Most of us have learned that 30 days hath September, April, June and November.

5. Humor. By giving exaggerated symbols to associate facts and figures can be pleasing to brain coding because it is funny and it will be easier to remember.

2. Roman Room System

Roman Room System - this technique is usually employed in learning a new foreign language. You can easily learn words while visiting a town with common things that you can see. You can learn new nouns if you can visit the town square and try to be familiarized with the counterpart of common names.

3. The Peg Word System

The peg word system is used to help a person to remember a list in a specific sequence. However, before you can do this, you need to memorize a roster list of peg words. Generally, there are two major ways to do this. Take a closer study of these methods first, and then choose which one you want to use. Alternatively you can use a little bit of imagination and use both methods. The first method is very easy that anyone can use it. Just use numbers 0 to 10 and relate rhyming words with each of these digits.

The best method is to recall words for all numbers pegged from 0 to 99 using another system, the number alphabet. This will greatly help you to form a relation without having to recall a laborious array relation with number rhymes. Alternatively, if you can use peg words, you are ensured to get the right number by using consonant and transforming them to numbers. A longer list is more effective because you will avoid excessive recycling, thus your brain will be less likely to be confused.

But, it will take a longer time for you to memorize. However, once you recalled the peg words, you will be benefited by the list permanently, and you don't need to recall them ever again.

Built For Life: Motto for a New You

Built for Life.” Kind of an interesting title, if you think about it, because it has two meanings. The first is staying in attention-grabbing muscular shape for as long as you’re alive and able to exercise—you will remain “built” your entire life, never embarrassed to peel off your shirt at the beach, lake or pool. And as my colleague 60-plus-year-old bodybuilder Tony DiCosta so aptly put it, “You’ll usually be the best built guy in the room.” (Talk about a conversation piece!)

The second meaning is that you’re mentally and physically tough, prepared for whatever life throws at you. You’re “built” to withstand the stress, pressures and problems that come your way throughout your time on this planet—almost like you’ve created a bulletproof mental and physical fortress, able to deflect any negatives, that attitude-altering artillery shot at all of us every day.

Proper weight training can give you both of those—and contrary to popular belief, it doesn’t take joint-busting, spine-crushing poundage to make it happen.

In fact, training with max weights can be a negative, especially as you get older. Sure, if you’re a young ego-driven dude looking for a monster bench press, training heavy is where it’s at. Low reps and lots of sets will build your strength to the extreme—but not necessarily lots of muscle, as I’ll explain in future blogs—just be careful. There’s a cumulative cost. I’m still dealing with injuries I sustained during my powerlifting years.

I’m not saying powerlifting or power bodybuilding are bad training models—just that throwing around mega weights is NOT necessary for you to build an impressive bodybuilder-type physique, a body so muscular that people comment on the size of your arms or the width of your back or the vascularity streaking down your forearms. You can have a muscular look for a lifetime, and it doesn’t take soft-tissue damage or as much work as you think—if you train smart.

Whether you’re 18 (that’s Jonathan Lawson, my former training partner, in his 20s in the photo above with us) and just starting the muscle-building journey or a 50-something trainee who’s been lifting for decades (like me), lifting smart means training in the most efficient, safest and fastest ways to build muscle and burn fat.

I promise you that Old School New Body is a no-B.S. program—that’s because my sole goal is for you to have all the ammunition you need to own a physique that turns heads and raises eyebrows  and one that supports your health and well being. I want you to be able to keep that attention-grabbing, muscular look—and feel healthy doing it—for the rest of your days.

Stay tuned, train smart and be Built For Life.

Steve Holman

For more information  Click Here

Steer Clear of Refined Sugar and White Flour (Ditch the Sugar Cookies)

January 20, 2012

By Dr. Carolyn Anderson

One More Reason to Avoid Sugar and White Flour

Photo by Jennifer

I absolutely love sugar cookies and shortbread at Christmas. In fact, I love the cookies and I love the uncooked cookie dough. I think you could even call me a cookie monster.

That is until I started researching dietary influences on our health. I knew that sugar and white flour (two of the main ingredients in sugar cookies) were things we should avoid for weight loss but I didn’t realize they are basically poisons for our body. Scary really, and disappointing because I happen to love them.

There is evidence that we can help strengthen the body’s defenses against cancer by diet and exercise changes (1). The problem is that the things we should omit from our diets are often things that we enjoy, things that taste good and things that we have on a regular basis. If we accept that toxins in our environment stimulate cancer growth, then to fight cancer we must detoxify our diet as much as possible. Following a clean eating diet is not a diet but a way of life where you choose whole, unprocessed foods and avoid things like white flour and sugar.
All my research points to the need to ditch the sugar cookies and instead try a batch with whole wheat flour and stevia or other natural sweeteners. I found a  great recipe for stevia-sweetened, flour-free “sugar” cookies and they’ll be on my baking list for next Christmas.

Cancer Feeds on Sugar

The consumption of white sugar in the Western diet has increased significantly in the last 100 years (From 11 lbs a year in 1830 to 150 lbs a year at the end of the twentieth century) (2). It seems that the increased sugar consumption could be a contributing factor to the cancer epidemic.
It is documented that people with diabetes have a higher incidence of cancer (3).  It was discovered by Otto Warburg in Germany that the metabolism of malignant tumors is largely dependent on glucose consumption. When we eat white sugar or white flour (high glycemic index foods) the body releases insulin accompanied by the release of IGF (Insulin-like growth factor) to allow the glucose to enter the cells to stimulate cell growth. Insulin and IGF promote cell growth as well as trigger inflammation in the system. This acts as a fertilizer for tumors.

We now know that peaks in insulin and the release of IGF stimulate the growth of cancer cells and stimulate their capacity to invade surrounding tissues (4). Another interesting study showed that after injecting breast cancer cells into mice, that the cells were less susceptible to chemotherapy once the mouse’s insulin system had been activated by the presence of sugar (5). It seems that a new class of drugs to reduce peaks in insulin would be effective in fighting cancer

Instead of waiting for these drugs, reducing the amount of sugar and white flour we eat daily could effectively do the same thing.

The scientific evidence indicates that to protect ourselves against cancer we should cut back on processed sugar and bleached white flour. We can do this is a couple of relatively simple ways

Easy Ways to Reduce Sugar and White Flour

• Drink your coffee or tea  (green tea is particularly healthy) without sugar
• If you drink soy milk, drink the unsweetened variety
• Have dessert every other night instead of every night. Try fresh fruit (not sweetened with sugar or syrup) as they are much healthier and do not seem to cause the same intense insulin spike.
• Use one of the natural substitutes for sugar such as agave nectar, stevia, honey, xylitol or dark chocolate
• Eat multigrain bread or bread made with traditional leaven such as sourdough bread or Ezekial bread
• Oh, and ditch the sugar cookies

Resources

Glycemic Index
Tosca Reno is the author of several books that explain the concept of clean eating, which endorses whole foods and replacements for sugar
Whole Food Cookbooks
Whole Food Cooking blogs
The Whole Life Nutrition Kitchen
100 Days of Real Food: 1 Family, 2 kids, 0 processed foods
The Gracious Pantry
About the Author: Dr. Carolyn Anderson is an eye surgeon who founded Impowerage to raise money for macular degeneration research. She practices cataract surgery in Langley, BC and is a professional speaker who speaks on managing your energy. She recently co-wrote a book, “Pushing to the Front: Front Line Strategies from the World’s Leading Experts, with Brian Tracy.

For more information Click Here
And  Here