Eating Healthy or Working Out: Which Should You Spend More Time On?

When trying to figure out if you should focus on eating healthy or working out, you need to ask yourself about your goals. If your goals include losing weight or preventing certain diseases, put healthy eating at the top of your list. When gaining strength, improving energy levels or perking your mood are important, concentrate on working out.



Losing Weight



You have no doubt heard of the adage that you cannot out-exercise a bad diet. This is true when your mission it to lose weight. Cutting calories from your diet is easier than ramping up your exercise to accomplish the same deficit. You need a calorie deficit of 3,500 calories per week to lose one pound. This equates to cutting out 500 calories of food each day. Think of all the exercising you would need to do in order to get that same deficit. Find little ways to cut a few calories here and there. Begin by lowering portion sizes, reducing the amount of extra fats you use on your foods and avoiding sugary drinks. Substitute unhealthy candies and cookies for small pieces of fruits, and load up on the vegetables to keep you full.



Preventing Disease



If you are worried about preventing certain diseases, such as diabetes, heart disease and most cancers, focus on healthy eating. Foods with high levels of sugar, cholesterol and unhealthy fats have a tendency to lead to these diseases. By following a diet rich in whole grains, lean meats, good fats and plenty of fruits and vegetables, you lower your risk. Increase your omega-3 fatty acids, in particular, to lower your chance of heart disease.



Gaining Strength



Whether you are a body builder or just want to add lean muscle to your figure, adding strength training exercises ensures you see a change in your body. When you strength train, you burn more calories, leading to weight loss. Your body also enjoys muscle because it decreases your risk of osteoporosis, reduces blood pressure, improves your balance and stability along with allowing you to do life's daily activities easier.



Improving Energy Levels



People complain that they do not have enough energy to exercise, when in actuality, working out gives you more energy. Those who workout regularly have more energy to continue to workout. While you exercise, your brain emits neurotransmitters, such as dopamine and norepinephrine, which make you want to keep moving.



Perking Up Your Mood



When you are feeling depressed, angry, annoyed or stressed out, even a 20-minute workout can elevate your mood for up to 12 hours. Endorphins kick in while you are raising your heart rate, and the changes in your brain during exercise strengthen your ability to deal with difficult situations. Workout out also makes you feel better about yourself, giving you a euphoric feeling similar to that of morphine but without the side effects or unhealthy ability to become addicted to a drug.

When deciding whether to eat healthy or workout, keep in mind what you want to accomplish. If you would like to just become a healthier person, focus on both eating healthy and working out to get the best of both worlds. You will not be disappointed.

How Drinking Water Helps With Weight Loss and Promotes Sleep

There are two simple things you can do immediately to impact weight loss right now.

First, drink a lot of water. I know you have heard this before, but do you know how drinking water helps with weight loss? Most people do not drink enough water and walk around in a "dehydrated state." Mild dehydration will cause a 3% drop in your baseline metabolism resulting in the gain of 1 pound of fat every 6 months (Perricone Prescription). Staying hydrated will boost your metabolism.



Another tip on how drinking water helps with weight loss is that it minimizes bloating and water retention in women. These symptoms are often a result of lack of hydration. Those extra "water weight" pounds can fluctuate quite a bit daily but can be regulated by consistent hydration throughout the day. You should be drinking one-half of your ideal body weight in ounces of water per day. Look for your ideal body weight using one of the many ideal body weight charts found on line. Hydration is especially important if you are exercising regularly and dieting at the same time. Drinking plenty of water is how you flush the fat and toxins stored in your fat cells, and also how you can prevent muscle cramps.



There is a condition called "mouth hungry." This is when your brain signals that you are hungry when you are actually thirsty. If you drink a glass of water, you may find that you weren't hungry after all. Try this first before reaching for food. I have seen, from several sources, the recommendation to drink a full glass of water prior to eating to curb your hunger. If you are going to do this, drink your water at least 15 minutes prior to your meal. Water dilutes your stomach acid and can negatively impact digestion. If you experience digestion issues, you might want to curb your water intake during a meal or wait until 15 minutes after eating.



Remember that, downing your 8-10 glasses of water all in one sitting doesn't cut it. For effectiveness, staying hydrated throughout the day is how our bodies metabolize fat and how drinking water helps with weight loss. Also, when exercising, you should try to drink 3-5 ounces of water every 20 minutes.



Some symptoms associated with mild dehydration are weakness, muscle cramps, headaches, irritability, fatigue, trouble concentrating, heart palpitations, and anxiety.



Second, get enough sleep. I know that this seems so elementary, but many people get less than five hours of sleep per night. Did you know you cannot lose weight if you sleep less than five hours a night? Lack of sleep impacts metabolism and hormones. When you don't get enough sleep, the body produces more ghrelin, which is the hormone that signals hunger, and doesn't produce as much leptin, the hormone that signals fullness. Therefore, inadequate sleep can cause an increase in appetite and a decrease in your feeling of fullness. Studies from Colorado University and the University of Chicago have shown that sleep effects what, when and how much you eat. Sleep deprived individuals tend to eat 6% more calories than people who get enough sleep.



If you have trouble sleeping, dehydration may be one of the causes. Dehydration can lead to a reduction in your production of melatonin. Melatonin regulates sleep and wake cycles. It is estimated that about 70% of Americans are dehydrated. There are a lot of opinions about the ideal amount of sleep. Most can agree that about seven hours per night is ideal. Promoting sleep is another example of how drinking water helps with weight loss.

How Do You Lose 10 Pounds or More in a Week?

So, here are the steps you need to do in order to lose 10 pounds or more in a week!

1.Watch the Calories'. Remember it takes around 3500 calories to burn one pound. So any extra calories that you may have is gonna come right back to you.



Now this doesn't mean you should starve yourself. In fact this would hamper your goal. Starving would surely not let you gain more but it wouldn't let you lose any either. An average human being requires at least 1200 calories per day and you should take that.



Secondly you need to make a diet plan and stick to it no matter what. Your breakfast should be a fruity one. Apple, watermelon and all citrus fruits are the preferred ones but you can have anything of your choice, just not bananas. Pair it up with a green tea or lemon juice with honey and you are good to go.



2. Next you need to have a low on calorie but a nutritional lunch. Try and have some fresh green salad and boiled vegetables. Cream, oil and butter is a complete no. One general misconception is that potato increases fatness. Well it doesn't and it should be a must in your diet. Egg White is another good option. Also try to eat at regular intervals.



3. Nothing after dark. That's right complete your dinner before dark and go to bed early. Have oats or sprouts for dinner paired up with a healthy drink. If you feel the hunger crunch at night, grab a glass of water or a cup of green tea.



4. Most importantly have loads of water. It would keep you full and prevent overeating. At least try to have more than 10 glasses of water each day.



Well If you want to lose that fat you need to work that muscle up. Follow a workout regime consisting of resistance exercises paired with cardiovascular workout. Jogging and brisk walking is a must. Set a goal of burning a particular number of calories each day and weigh in daily to see the results.



5. Exercise daily, at least for 30 minutes. If daily is too much for you, do it 5 times per week. This way you will tone your muscles, and build new ones. Each new gram of muscles need 30 times more calories than a gram of fat. This way you'll be sure to lose 10 pounds at least within a week.

How Does Pure Garcinia Cambogia Extract Aid Weight Loss?

There has been a lot of interest in pure Garcinia Cambogia extract and its impact on weight management. This plant extract sourced from the fruit of Garcinia Cambogia (also commonly known as brindleberry or gambooge) consists of a compound called hydroxycitric acid (HCA).



Having been the subject of comprehensive research, HCA has been clinically verified to stimulate weight management. This compound helps the body eliminate excess fat through several processes, including blocking fat production, enhancing emotional wellbeing, and reducing appetite.

So let's look at the ways in which pure Garcinia Cambogia can assist with weight management:



1. Blocks Fat:



HCA suppresses the activity of citrate lyase. Citrate lyase is involved in fatty acid biosynthesis. Citrate lyase is the connection between metabolizing carbohydrates and producing fatty acids. When HCA is present in the body, rather than transforming excess sugar into fat, this energy is used to produce glycogen in the liver and muscles. This prevents the formation of fatty tissues.



By enhancing the availability of glycogen in the muscles, the body has more energy available to help muscle growth. As a result, HCA promotes the development of lean muscle mass. Furthermore, the formation of triglycerides and bad cholesterol (LDL) are reduced by blocking the activity of citrate lyase. This helps to lower the risk of atherosclerosis.



2. Enhanced Emotional Well-being:



There are a couple of ways in which HCA promotes emotional well-being.

First of all, this compound assists with stimulating the production of serotonin. This feel good neurotransmitter lessens depression, anxiety and other mood disorders, which is great news for emotional eaters who seek consolation in food when they are feeling low. When mood is improved, the inclination to binge on unhealthy food items is reduced.



The 2nd way in which HCA improves emotional well-being is by lowering the concentration of the 'stress' hormone cortisol. This hormone can build up with time and have a variety of harmful effects, which includes weight gain. High levels of cortisol support the build-up of visceral fat cells in the belly area.



Excessive cortisol levels also impede the insulin-blood glucose relationship. This decreases energy availability and stimulates the brain to communicate food cravings to gain more energy. By decreasing cortisol concentrations, you'll crave less food and begin to lose weight.



3. Appetite Suppressant:



While HCA decreases food cravings by reducing cortisol levels, it also helps to suppresse appetite due to increased levels of glycogen. Increased glycogen levels stimulate receptors in the liver, transmitting messages to the brain that you've eaten enough. This lowers the amount of calories needed to feel satisfied, bringing about healthy weight-loss.



4. Choosing A Supplement:



Undoubtedly taking pure Garcinia Cambogia Extract offers a number of health benefits. However, you should beware when choosing a Garcinia Cambogia supplement. Opt for a supplement that is highly concentrated in HCA; more than 50 % if possible, and a high quality product with no extra ingredients.



Finally, one of the most crucial factors in the effectiveness of pure Garcinia Cambogia Extract has been shown to be how it is taken. It should be taken on an empty stomach approximately 30 to 60 minutes before a meal and with a glass of water. This ensures the HCA has been adequately absorbed before food consumption and will ensure maximum weight-loss benefit.

Why Stimulants Are Important in Weight Loss

Stimulants can play a crucial role in any weight-loss aspirant's plan and regimen because of their highly positive effects on the natural metabolism of the body and its appetite suppressing qualities. They also boost the level of energy released, thus increasing stamina and endurance which can make possible longer time-periods of exercise.



The most common stimulant that is used is caffeine. Caffeine sort of gives a feeling of fullness, so there are less chances of snacking in between meals and having cravings. It stimulates the central nervous system so, has great effects on the rate in which the body burns calories and fat. Stimulants like caffeine increase levels of the hormone epinephrine (otherwise known as adrenaline), this hormone travels to where fat is stored and sends signals to the brain to break down these fats, which are then released into the blood stream.



Another popular stimulant is Bitter-Orange- bitter orange extract is considered the best substitute for 'ephedra', (the supplement banned by the FDA), because it has excellent thermogenic and appetite suppressing qualities.



Chromium Picolinate is another very good stimulant. Chromium is known to work to increase the efficiency of insulin, which is incredibly important, because insulin controls how much fat your body stores.

Some other great natural stimulants are -

Guarana-Extract - has a powerful effect on increasing the body's metabolic rate, works as an excellent appetite suppressant... and what's more, because Guarana is absorbed slowly it gives a more sustained supply of energy.



Ginseng Panax Root Extract 10% - This root extract is thought to help modulate carbohydrate metabolism, which means it's potentially useful for managing blood sugar levels. It's also renowned for improving physical stamina, so, a great aid for exercising.



Cacao Extract - Research has shown that the theobromine present in Cacao extract, inhibits carbohydrate and fat digestion, stopping the body from absorbing them.

Though stimulant-based weight loss aids are not suitable for all, they can help those who have had little success with other weight loss supplements, particularly those who struggle where calorie control and food cravings are concerned. They may not help as a long-term weight loss solution, but they can definitely help provide a kick-start.



A wonder diet-pill which contains Bitter Orange, Chromium Picolinate, Guarana-Extract, Ginseng Panax Root Extract 10% and Cacao Extract, and seven other high quality beneficial ingredients, is Adiphene. These powerful stimulants and natural ingredients, when combined, can tackle the main problems faced by dieters and those working on weight and fat loss through diet-control and exercise. Adiphene targets and attacks fat from 5 different angles - it stimulates metabolism which helps burn more fat, it acts as a fat-binder, it suppresses appetite, it reduces carb absorption and it gives more energy. The body becomes like a fat-burning furnace even at rest.



Phen375 is another natural weight loss supplement which has such good stimulants like Chromium Picolinate and Citrus Aurantium or Sympathomimetic Amine. Citrus Aurantium is a natural stimulant that helps you constantly burn fat by super charging the metabolism.



Thus the important role that stimulants play in fat and weight loss cannot be over-stated. When used in moderation, Stimulants are safe for the majority of people. The amount found in most natural weight loss supplements is within the recommended daily amount.

Supplements like Adiphene and Phen375 work because they combine very specifically selected, clinically proven ingredients that work best as a synergy.

How Much Do You REALLY Weigh?

Makes you think of the scale, right? 115, 130, 150 pounds. Yet the part of us controlling everything - how we eat, think, act, move, live and love - weighs only three pounds.



Stepping out of the Three Pound Bound, aka the limiting part of your Brain, is key to vibrant living. "Ahh, that's just the Three Pound Bound" you tell yourself, once you're in the know - but left unnoticed, and unattended, the Three Pound Bound wreaks havoc in your life. It controls your emotions and your behavior - in other words, your entire life.



Raising your awareness is the first step to really Letting Yourself SHINE! It allows you to detect and dissipate the limited thinking causing limited lives.



For example, let's say your brain generates negativity on a regular basis. You're going about your day, and all you hear kicking around your Three Pound Bound is 'life's too hard' and 'here goes YET ANOTHER day I'm not rich/skinny/in love' and 'when will I EVER catch a break?'



A small part of you wonders if you just might get lucky the next day - but every day, again and again, you get more of the same. The negativity. And you just can't figure out why!



It's because our thoughts directly create our experiences. What we think about creates how we feel, and what we feel determines what opportunities are available to us.



Since we cannot see inspired opportunities when we are bound by negativity, they are not available to us. This means we need to do whatever it takes to stay in a place of positive expectation.



This is different from "positive thinking," which can be imbalanced if it only takes into consideration one side of your circumstances. "Positive expectation" is the balanced way to go. It says: "No matter what is happening around me, I'm positively expecting great results. The Universe is realigning itself for my highest and greatest good, right now."



You'll know when TPB has its hold on you, because at any given time, the circumstances in our external lives show us how we are doing. TPB delivers "hard" lives, with poor bank accounts, unhealthy bodies, and taxing relationships.



On the other hand, when we are in a consistent state of Positive Expectation, magic and miracles happen. We attract more money than we ever could have before imagined. We live in our dream home. We attract our dream mate. Our health is better than ever. We feel joyous and fulfilled and grateful and nothing or nobody can knock us off our path or create chaos in our lives.



So, how do we make the shift if our TPB lives aren't producing the wonderful realities we desire?

We learn how to step outside of the bound of our negative mindset, and stay out.

The first step is understanding our power to dissipate anything and everything that feels limiting in our field.



Imagine all the perceptions and experiences and possibilities in our lives fitting into categories, or bands, organized hierarchically, one on top of the other, like rungs on a ladder. The lower rungs are heaviest: negative, depression-inducing thoughts, those feelings, and beliefs that limit opportunity, health, wealth, and possibility. You know you are there if life feels heavy and dreadful. You know you are somewhere in the middle if you feel neutral and permitting, but not quite willing to do whatever it takes to expand into a higher way of living and being.



Higher rungs are lighter, carrying infinite possibility and endless opportunities for your life. This is where I've lived since healing myself of 17 medical diagnoses and releasing over 150 pounds back in 2009. It's how I expanded my entire perspective on life, especially surrounding what is possible. I reversed my health and created a successful business serving tens of thousands of people, doing what I love - and I invite you to do the same. Join me where the magic happens, so we can co-create a peaceful, joyous, easier, LIGHTER planet for all beings.



Once you get this, and I mean really get this, life is better. You realize that every moment offers a prime opportunity to switch rungs. To get climbing. To change the dial, and tune into a different station altogether. To generate quality perspectives, feelings and beliefs that are aligned with the beauty and magic of who you truly are, and what is possible for you in this life.



You can choose to step out of TPB and into this infinite part of your being, no matter what kind of life you are living. And you can do it right now.

You have it in you, you are THAT powerful!

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TIP: Ask yourself this question regularly throughout the day: "what station am I tuned into?" If the frequency is low, start pull out your toolbox filled with exercises, inspiration, tips and tricks to change your mindset in an instant, so you stay healthy, vibrant and light.

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Forget the scales, beautiful friends. Tune into truth and ask yourself the wise question: how much do you REALLY weigh, energetically?

with leafy green love, Love

Your Mirror: Friend or Foe? 15 Pertinent Points

Many people start working out because they don't like what they see in the mirror. When desired results don't come fast enough quitting follows.



Don't quit. Realize that a mirror has two faces- friend and foe. It can be truthful or lie. It can encourage or discourage.



At first your mirror can't and won't reveal the truth about what's happening to your body.

If you just started your fitness habit you likely need encouragement. Checking too soon for visible results may discourage you. Times like this your mirror is anything but a friend.

These 15 ideas may give you a fresh and helpful perspective:



• Remind yourself often of this: It would be impossible not to see visible results in your mirror if you stick with a good fitness plan.



• Checking with your mirror too soon will feel like you're not making progress. Checking too often is like watching the minute hand on a clock- it's the best way to make time drag.



• Hide your mirror for a while because it's judging you unfairly. A mirror is blind to what's happening to your body internally. Important changes from exercise happen on the inside first.



• Dealing "appropriately" with mirror issues is especially important because whether you just started exercising or are a veteran, encouragement remains a powerful force. Get plenty of it wherever and whenever you can. If you don't like what you see, limit your looking.



• Good changes are guaranteed to appear. The question is not "will they appear" but "when will they appear." Seeing may be believing but believing comes first.



• Use your mirror for practical purposes but don't expect body improvement to show immediately. You can't expect all your wishes to come true within 3 weeks. Check your buttons and make sure food isn't stuck in your teeth. Get validation that your outfit looks good- then put the mirror away.



• As with much in life, the truth is not apparent at first. A beautiful truth will emerge with time if you don't abandon your workout plan prematurely. Fitness is a process and a lifestyle. Live it to experience it.



• In the beginning you have to be your own best friend. Eventually the mirror will be your friend and you will like what it's telling you.



• The encouragement and validation you want from your mirror can come from within you because your intelligent self knows the truth. You are living a fitness lifestyle and improving every day.



• Focusing on fast results is not wise. But if that's what you believe you need, then choose weight training. Training with weights will give you visible results fastest.



• Your minimum goal is to get some exercise- work out each day. Believe that every day can be fabulous if you accomplish your workout goal. Be proud of yourself because you're sticking to a goal that you set for yourself and because you're being good to your body by doing so.



• Have faith and know that your good habits can only produce good results.



• Know this: the more consistent you are about working out, the easier it gets and the better it feels. Always use moderation alongside an intuitive approach. Soon when you exercise you'll find yourself saying "this feels so good."



• Sometimes looking into a mirror can motivate you to nip something in the bud. That's your mirror being your friend. You might observe changes in your body that you don't like and get motivated to take action. Maybe the appearance of the back side of your thighs tells you dead lifts are in order. Thanks a lot, friend!



• The appearance of some muscle adds natural beauty to a body. Practical benefits from maintaining strength over the span of your lifetime are immeasurable.

If looking into a mirror encourages you then use a mirror. If it discourages you then hide it for a while. Either way, the mirror can re-emerge later.