Sunday, March 10, 2013

Eating Healthy Foods; Healthy Diet Foods



Eating Healthy Foods

In order to train ourselves to eat healthy diet foods, we must first understand how we age and why we develop health problems and wrinkles in the first place.
It is generally believed that much of the cosmetic aging that we see on our faces, is due to free radical damage. It has been discovered that free radical damage is what leads to cancer and other health related problems. In its most elementary explanation, free radicals are molecules that are missing part of their structures. When a molecule is deformed because of missing part of its structure, it goes crazy trying to fix itself by attacking other molecules. Basically taking the missing part that it needs from an undamaged, or complete molecule, which causes that molecule to become a damaged free radical molecule, and so on.
You can see how this is quite a messy line of destruction. To make things even more frightening, free radical damage is caused by unhealthy foods, especially sugar. Sugar causes a major free radical assault, as does sunlight, and smoking. So if we consider this free radical theory of aging, which has become widely accepted over the past 20 years, since The Zone, by Barry Sears was first published, we will know that the abuse we do to our bodies with a high sugar diet and sunbathing will lead to our cells being damaged and causing a chain of further damage, resulting in inflammation and wrinkles. With this knowledge we should make a sugar free diet and self tanners, rather than the real sun, part of our lifestyle.

How in the world can a free radical assault be prevented or corrected?
Antioxidants to the rescue:

Simply by eating anti- oxidants we can arrest the assault and actually reverse some of the damage we have already done. A very simple and basic explanation to how this works is that if you have a cell with a missing piece, the anti- oxidant fills the missing space that the free radical is so desperately trying to fill, which puts the cell at ease and the assault ends. So, if we want to stop aging in its tracks and reverse some of our past free radical damage, we should eat foods that contain anti- oxidants, and no free radicals. All the power foods that I mention here are 100% anti aging anti-oxidants.

1) Salmon: When it comes to anti aging foods salmon is definitely the king. If you could only eat one food for beauty, choose salmon. Salmon contains DMAE, which is a powerful antioxidant that is only found in the skin of salmon. It stimulates nerve function and muscles to contract and tighten under the skin. In other words it tightens the skin. Nothing else has this level of anti-aging effect. If you can not stand the taste of oily fish, including salmon, try squeezing lemon or lime, and adding cilantro, or rosemary, with extra virgin olive oil. Try to find a way to make yourself eat this cure for sagging skin.

2) Blueberries, raspberries or blackberries: Berries are packed with antioxidants, giving your skin a healthy glow, vibrant color, and fighting wrinkles and free radical damage.

3) Almonds: A good natural source of protein, and a non-inflammatory food.

4) Avocado: Tasty, versatile and rich with vitamins and "good fat" that keep your skin plump. This is one of the most overlooked features of youthful skin. The fullness that healthy fat creates is not the same as the unsightly bulk that "bad fat" leads to.

5) Romaine Lettuce: One of the best sources for a leafy green vegetable you can eat. A positively healthy, anti aging, gourmet salad can be prepared with romaine lettuce and chopped almonds, extra virgin olive oil and blueberries.

6) Extra Virgin Olive Oil: Contains monosaturated fat, or "good fat", that lowers cholesterol. This miracle food can lower blood pressure, decrease the chances of breast cancer, and protect the heart and cardiovascular system. This is something you may wish to cook with or slather on your romaine salad. It is truly a beautiful food.

7) Plain Yogurt: Easy to digest, rich source of calcium, and contains "friendly bacteria".

8) Tuna in Water: Canned tuna in water is an excellent source of protein, and a versatile snack that can be prepared with a number of anti wrinkle ingredients to create tasty anti aging recipes.

9) Cottage Cheese: Another non inflammatory food and a great source of protein.

10) Sardines: They are so great for your skin that many fashion models have taken to adding these in their daily diet. If you like them, Great, if you don't, I am sorry, there is no good way of masking their strong flavor. Sardines are a great source of B vitamins and omega fats that make your skin plump and vibrant.

If you drink plenty of water every day and incorporate these foods while eliminating as much sugar as possible, you are sure to look 3-5 years younger within one month. It is really that effective. The more disciplined you follow this diet the better your results will be.
Of course smoking, drinking alcohol, and caffeine, sun bathing and eating fried foods all trigger free radicals, so if it is important to you to look your best, avoid all of these things as much as possible.

Friday, November 23, 2012

Spot Training - It is Possible to Change A Single part of Your body

Good News: You CAN Spot Change

When one works on a particular body part with weights, and follows a body building routine, muscles are stimulated in that specific area by increasing the blood flow, and demanding a response. As a result, the muscles in that area firm up, lose their shapeless quality, and begin to grow. At the same time, fat is burned from that particular area. For example, when one does 25 sit-ups, Intramuscular fat is burned and shapely muscle is built in the abdominal area.

Dieting does not reshape one's body. In other words; if you don't like the shape of your body, simply eating less will not result in feeling happy about one's body. You will end up with a smaller version of the shape that you hate. one needs to be re-shaped by strength training. I believe that it is a good idea to lift weights at moderate to heavy poundage for every body part. An example of The Pin up Girl Workout, my personal program, would be that if one has a large midsection; work on areas that will minimize the focus on the large waistline. This often means building the shoulders to enhance the hourglass/ or " V" shape. A lot of leg work is a great way to reduce overall weight and gives the waist a smaller look; usually by adding curves to the rear. If you have never been much of a weight lifter, here is a good beginner's routine.

Military Press  - With feet comfortably spaced directly beneath shoulders press barbell or two dumbbells directly up. Do this 8 times. X 3

Military Press







Squats- (With or without weights) Stand with feet centered directly under your shoulders and squat down. Do this 15 times X4














Dumbbell flys- Lye down on bench or floor with dumbbell in each hand, and hold dumbbells in alignment with each other, then slowly lower arms to your side and repeat x15. Do this 3 times. 

Lye down on bench or floor with dumbbell in each hand, and hold dumbbells in alignment with each other, then slowly lower arms to your side and repeat x15. Do this 3 times.
Dumbbell Fly



  These are great basic exercises that stimulate the "big" muscles of the body. I find that if one gets the best results this way. Unless you are very serious about body building and want to work out a lot, the large muscles are the back and legs which will burn more fat than working smaller muscles of the arms. Also, these are the muscles that contribute to the hourglass/ "V" shape we all want.



Never Forget Good Nutrition

Remember that good nutrition enhances appearance and is commonly exemplified by shiny hair, clear skin, clear eyes,correct posture,an alert expression, and firmness of skin on well-developed bone structures. Good nutrition aids emotional adjustments, provides stamina, and promotes a healthy appetite, It also helps establish regular sleep and elimination habits.

Provide Energy
 Nutrient class providing source of  Energy
Provide Energy
          highest calorie value nutrient class
Build and Repair Body Tissues
                contain nitrogen
Regulate Body Processes


Monday, August 6, 2012

Advantages of Lifting Weights

There are numerous advantages for women who lift weights. If you are one of those who is still afraid of looking manly as a result of weight training I hope to wipe that fear out now. 

Women who lift weights gain curves that enhance the female physique, making the overall look more feminine, rather than masculine. Don't let the ESPN Female Bodybuilders scare you. Those women take male hormones, and work at achieving that manly look all day long. It will not suddenly happen to you simply by lifting moderate to heavy weights three to four times per week. I promise.

  1. Weightlifting allows you to fulfill your physical potential. As mentioned earlier, the heavier stress of bodybuilding training causes your body to make physical changes very rapidly and to much greater extent than any other type of exercise. Only through systematic bodybuilding can you exact the changes in appearance and strength that allow you to fulfill your physical potential. completely.
  2. Weightlifting greatly improves your health and physical fitness. Any type of exercise will improve health and overall fitness, but lifting weights does it quicker and to a greater extent than other forms of workout. Normal weight training has been criticized for not increasing aerobic fitness to the same degree as running, swimming, cycling, and other aerobic activities. But by using a special form of weight workout called "circuit training", you can dramatically improve your aerobic conditioning as you increase strength and improve your physical appearance. 
  3. Bodybuilding helps to normalize body weight and greatly improves physical appearance. If you are either over or underweight, you can combine bodybuilding training with a specific type of diet that either aids in losing or gaining weight normalizing your body weight, you will drastically change the appearance of your body. 
  4. Lifting weights gives you a valuable reserve strength to meet life's emergencies. If noting else, weight training will make you much stronger than you have ever been, which will allow you to meet traumatic,  life-threatening situations with an increased chance of survival. Trust me on this one. The confidence that comes from knowing your body is strong can be a heady feeling.
  5. Weightlifting allows the use of an unlimited range of weight resistance. 
  6. Lifting weights allows you to stress specific muscles in relative isolation from the rest of your body. This is what I call spot training. When a typical dieter reduces the amount of calories she normally consumes she will shrink. That is all she can hope to do. If her shape is awful, being a pear shape, then if she is successful at dieting she will become a smaller pear shape. One can not hope to lose it only in the waist and transfer the fat to our rear. Not with dieting that is.  But, when lifting weights we are actually sculpting our body and we have total control to work our shoulders harder than any other body part in order to add a beautiful V shape. Or we can work the rear end super hard and heavy creating a nice round rear end. It you are a control freak, you will love lifting weights once you have begun to see the beautiful results.
  7. Weightlifting develops valuable personal qualities that carry over well into everyday life. Self-discipline, goal -orientation, and the ability to work hard in pursuit of a goal work well in other situations in life.

Thursday, July 19, 2012

Symmetry and the Body Beautiful

Symmetry catches everyone's attention. And rightly so. Amid a sea of homogenous body shapes, great symmetry stands out as the island of illustrious form. make no mistake about it, there is a power within pleasing proportions-it captivates us visually, stirs physical desire, and inspires others to want that some look. Indeed, the desire for owning an attractive physical form is inherent in ever female. I have never met a woman who yearned for a shapeless and disproportionate body, yet millions of otherwise rational women are following some form of exercise program to improve their figures, with little or no results.

Monday, July 9, 2012

Key Recommendations to Adequate Nutrition

  • Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
  • Meet recommended intakes within energy needs by adopting a balanced eating pattern such as the USDA Food Guide or Dietary Approaches to Stop Hypertension (DASH) eating Plan.
  • People over age 50. consume vitamin B12 in its crystalline form fortified foods or supplements.
  • Women of childbearing age who may become pregnant. Eat foods high in heme-iron and consume iron-rich plant foods or iron-fortified foods with an enhancer of iron absorption, such as vitamin C-rich foods.
  • Older adults, people with dark skin, and people exposed to insufficient ultraviolet light from the sun. consume extra vitamin D from vitamin D-fortified foods and supplements.
Having a pin up girl body comes from the inside out. Eat well, and workout strong and smart. Never deprive your body of essential nutrients. This is the biggest mistake people make when trying to improve their appearance.

Sunday, June 3, 2012

Are you at a plateau? 

Have you been working out a lot, with no real improvements?

I see people in the gym all the time who work out long and hard, but seem to be maintaining a status quo. 

To develop real curves, you need to shock your body. If you are doing the same thing all the time, your body will get used to the stress of the workout and will no longer respond by further developing full muscle.

Supercharge your workout with Progression.
This method of training places greater loads on each working muscle.
There are three ways in which you will progressively increase the resistance you place on a muscle:

1) Do more repetitions with a particular weight than you performed the last time you worked out.

2) Do the same number of repetitions as in a previous workout, but with heavier weight.

3) Do the same number of sets and reps with the same weight as in a previous training session, but reduce the length of rest intervals between sets.

Saturday, June 2, 2012

If your calves are your weak point, this is the post for you.

Many women have straight and shapeless calves, and  need to pay extra attention during their workouts on their lower legs.

Calves are notoriously difficult to build because you are basically trying to build a posture muscle. There is tremendous energy put into your calves all the time, and if you do not have shapely calves from walking and standing alone, you need to increase the intensity.

To build beautiful calves:
Standing Calf Machine toe Raises                     2 sets      12-15 Reps
Seated Calf Toe Raises                                 1-2 sets     10-12 Reps

Add these to your workout, and after about 6-8 weeks of diligently working this routine add

Calf Presses                                                     3 sets       15-20
Standing Calf Machine Raises                             3  sets       15-20

Rachel Mclish has beautiful world class calves. She was a female body building champion from the 70's and  80's. If you think she is too muscular, do not worry. There is no way that you are going to gain this much muscle in a few workouts. This takes years of serious bodybuilding. Just appreciate the beauty and roundness that she has all over.