• Before you eat -  make sure that you aren’t really thirsty, instead of hungry. Drink a glass of water first.
• Drink 6 to 8 glasses of water each day. This will help flush out your body while also suppressing your appetite
• Find a weight loss "buddy," club, or support group. This will help you stay with your weight loss program.
• Limit alcohol. Alcoholic drinks have many calories & little else.
• Don't give up food if you don't want to, just reduce your intake.
• Drink Goji Juice - A COMPLETE PROTEIN! (read about protein intake below) Contains 18 amino acids including all 8 essential amino acids and 21 trace minerals.  Goji Juice  naturally curbs the appetite, due to its bio-available nutrients.  Weight loss anyone???  Buy  Goji Juice
• Each day you stay on your weight-loss diet brings you closer to your weight goal.
• Be patient - it took years to gain weight; it takes time to lose weight.
• Exercise – If you want to stay healthy and make weight loss permanent you just can't do without exercise. Along with cutting down on the fat you eat exercising regularly may be your best ally in improving your all around health and bringing your weight loss under control.  Walk 3-4 days a week for 30 minutes - MORE IS AWAYS BETTER!  You want to feel your heart beating faster.
• Get up to change the channels on your television instead of using a remote control.
• Use mustard on your sandwiches instead of mayonnaise. Mustard has no fat & very little calories while Mayo is loaded with fat. If you just don’t like the taste of mustard, find a low-fat alternative, but avoid mayonnaise at all costs.
• Eat smaller meals throughout the day rather then larger meals.  If you eat smaller meals throughout the day, your metabolism will stay at a higher rate and you won't feel as hungry throughout the day.  Just having all your calories at one sitting will doom you to that hungry feeling and if you have that hungry feeling you'll be a little more apt to break your diet.  If you have a series of smaller meals, you'll be able to feel slightly full at different moments of the day...there will be less time you have to "do without" and you'll feel better for it.  Your body will also process smaller meals better and subsequently burn off the calories quicker.
• Keep lots of fresh fruit and vegetables around you.  Snack on these instead of chips and dips!!!
• Eat dessert only on Saturdays - Make it your reward for the week!  Once you get to the weight you like you can maintain by eating smaller portions of desserts more than once a week.  A good dessert you can eat often after one of your meals a day is a fruit smoothie.  Combine all the fruits you like in a blender and drink it down.  A banana adds thickness like a milkshake and you can add a tablespoon of honey to sweeten it up.
• Drink Green Tea instead of Coffee.  Green Tea helps Control Weight & Boost Metabolism - Drinking Green Tea is a great life choice—it’s naturally calorie-free (without the addition of milk or sugar) and can help quench your body’s thirst for the daily fluids it needs.  Green tea has significant healing powers and may lower cholesterol, slow up the wrinkle process, and fight certain cancers. It may also help shed those unwanted pounds! Green tea catechins can help prevent obesity by inhibiting the movement of glucose in fat cells.
• Cut the fat from your diet.  Do not over eat Low Fat and Low Calorie products.  Just because they have fewer fat and calories does not mean you should eat more!
• Reduce the amount of Carbohydrates you eat.  If you want a sandwich try to buy whole grains or sprouted breads.  When out to dinner just because you have entire basket of rolls at your table does not mean you have to eat them all!  Carbs Away Plus™- reduce carbohydrates and burn fat with Carbs Away Plus™.
• Increase your protein intake. Without protein your body cannot build new muscle. Protein also helps to increase your metabolism - which burns calories. Tuna, lean red meat, chicken, lowfat cottage cheese, and other fish are all great sources of protein.
• Eat Fiber. It also contributes to a feeling of fullness.  Fiber Max® supplement offers you more for your total digestive health than any other fiber supplement.

• Reducing the caloric density of your diet
• Slow the rate at which calories are ingested
• Slightly decrease the speed by which dietary energy is absorbed
• It will also add volume to your diet, leaving you feeling fuller longer.

• Whole grains and the bran of grains
• Vegetables, best if eaten raw, but could be slightly cooked
• Root vegetables, like: Carrots, parsnips, white and sweet potatoes, turnips, and kohlrabi
• Fruits & Vegetables with tough skins
• Pod Vegetables, like green beans and green peas.
• Seed & Nuts, but unsalted!

• To make a bad relationship good
• To make someone proud of you
• To make someone like you

• To get fit
• To avoid health problems
• To improve your self confidence

Some other food information:

SPINACH/BROCCOLI/CABBAGE
These greens are packed with magnesium. The average person eats only about three fourths of the RDA. This level can leave you feeling tired. Muscles rely on magnesium to convert carbohydrates into usable energy.

STRAWBERRIES
Fruits are a great source of complex carbohydrates and strawberries are especially rich in vitamin C. Vitamin C helps your body absorb the iron it needs to re-nourish cells and helps to keep you feeling energised.

BANANAS
A banana is a great energy snack. Sugars in bananas, and in other fruits, are full of easily digested carbohydrates. Bananas supply a heavy dose of potassium, an electrolyte that helps maintain muscle and nerve functions and helps prevent overheating. Potassium isn't stored by the body for long periods, so your levels can drop during strenuous exercise. The nutrient is lost through excessive sweating. Telltale signs of low potassium include aching muscles, irregular heartbeat, slow reflexes and a feeling of confusion.

TUNA
Fish, such as tuna, is a high protein food like Goji Juice. It also contains an amino acid called tyrosine. Once digested, tyrosine helps to manufacture brain neurotransmitters called norepineophrine and dopamine. These neurotransmitters bring your brain to full attention, helping you to perform mental activities such as concentration under stress. Without adequate protein your muscles can't recover and rebuild as quickly after a workout.
 

Negative Calorie Foods
These negative calorie foods take up more caloric energy to digest then the calories that are in them.  Your body has to expend energy in order to digest and absorb foods, in fact, 10% of your daily caloric intake is used to process foods in your body.  So these "negative" calorie foods are foods that take more calories to digest then actual calories in the item of food.  Here is a brief list of negative calorie foods.  You can basically eat these items in any quantity you want during the day...remember though, this is for the raw version of the food, adding butter, etc, to any of these things will eliminate the negative calorie effect.  These are great to keep around for snacks!!

Combining negative calorie foods with good protein sources not only helps control appetite but will help increase metabolism as total calories are not cut too much!

There is much controversy about the negative calorie diet and some experts believe it to be total rubbish, the amount of energy used may be relative to the amount and complexity of the meal ingested. However, if negative calorie foods help people consume less calories AND eat healthier foods then we believe it can be a positive start to permanent weight loss!

Negative calories should preferably be ingested in the absence of additional enzyme robbing “empty calories” (junk food). This would insure that an optimum amount of enzymes are produced for absorption into the bloodstream and not wasted during digestive processes on assimilating calories from foods with poor vitamin and nutrient content.
 

Exercise Tips

• Have a medical check up before you begin working out, especially if you have been living a sedentary lifestyle over the past year or more.
• Always warm up prior to working out. Most injuries are the result of jumping into a heavy workout too quickly. A good warm up only takes a few minutes, but it can prevent pulled muscles and injured joints.
• Any good exercise program is going to have both aerobic exercise and strength training.
• Aerobic exercise is the only form of exercise where you use two sources of energy: carbs (blood glucose) and fat.
• Choose activities that use large muscle groups and which are continuous in nature. Some good examples are walking, swimming, running, aerobic dance, kick boxing, stair climbing machines, ski machines, treadmills, cycling, exercise bikes and weight-training exercises.  Cross training is a great way to exercise all muscle groups, reduces boredom and keeps motivation high.
• Make exercise a part of your life ie take the stairs, walk to the store instead of driving, clean your house, do some gardening.

How is this Measured?
Your Exercising Heart Rate Zone is measured by your heart beat and how fast it is beating during your exercise program. The zone is between 65% to 85% of your maximum heart rate.

This is how your Exercising Heart Rate Zone is calculated,
Case Study...
Ms Jones  Age = 35
To get your maximum heart rate you need to subtract your age "35" from 220. Maximum heart rate = 185
You then calculate 65% of 185 = 120 and85% of 185 = 157

So Ms Jone's Exercising Heart Rate Zone is between 120 - 157 beats per minute