Your overall health is affected by both your eating habits and lifestyle. If you listen to the myths mentioned below, you may not be as healthy as you could be.

Myth 1 – Don’t Eat Before Working Out

Attempting to exercise when you haven’t eaten anything or properly hydrated is about the same as trying to run your car on low water and gas neither will function properly. You’ve probably experienced the overheating of car when it’s low on water and maybe even the sputtering and stalling of an engine without gas.

Your stomach often rumbles when it needs fuel. If you don’t feed it before working out, you risk a less than productive exercise session. A failure to properly hydrate before working out could lead to muscle cramps or worse.

Water and some fruit or another natural snack will do your body good.

Myth 2 – Energy Bars and Energy Drinks Replace Meals

These items are fine once in awhile but they don’t deliver all the vitamins, minerals, fiber, fluids and other nutrients you need for optimal health.

Myth 3 – Skipping Breakfast

Breakfast gives your body its wakeup call. Your metabolism wakes up which produces your energy and helps regulate your weight. Fail to eat this meal and you will probably notice a lack of energy most of the day, a tiredness that remains even after eating and the possibility of a hunger that can’t be satisfied.

Myth 4 – Low Carb Diets Are Good

Your body needs carbohydrates for your muscles and the storing of energy. Any diet that limits or completely excludes a group of nutrients that your body needs is going to harm your long term health.

Myth 5 – Eating Everything You Want

Your body needs certain nutrients to operate at its best even if you don’t exercise like you should. When you eat an unbalanced diet, even IF you exercise, you are failing to provide your body what it needs to maintain good health and naturally fight off illness and disease.

Myth 6 – Calorie Deprivation Is Good

Weight loss requires the reduction in the number of calories you consume each day but a reduction of more than 20% puts your body into starvation mode. In this mode, the food you eat is stored as fat rather than burned for energy AND your energy is derived by burning muscle. A gradual reduction in your food intake plus an increase in exercise is necessary for weight loss but rapid weight loss might mean you aren’t eating enough.

Myth 7 – Drinking Soda and Alcohol is Okay

Water and natural juices are the best beverages for you to drink. Sodas either offer calories with no nutritional value or artificial ingredients. There is conflicting data on the benefits of alcohol but it is widely accepted that alcohol can cause problems in many situations. Drink plenty of water at regular intervals and don’t wait until you are thirsty to drink. There are many situations where your body is already dehydrated by the time you are thirsty.

Making a conscious effort to eat healthy is always the first step towards feeling better and living a healthier life. A healthy diet and exercise regimen can do a lot in fighting the stress time and your lifestyle can place on your body.

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Everyone knows fat loss happens when we burn more calories than we consume but too many of us are into instant gratification so we toss out our common sense and chase the latest diet that promises immediate results without exercise. Billions are spent each year on pills, books and gimmicks that promise the perfect body without much work.

Isn’t it time we, as a society, start using our heads more than our wallets to take control of fat loss and weight control?

Something to think about:

• As populations move from an agrarian society to an industrial society the foods need to be transported further from the producer to the consumer. This distance requires food preservatives for a longer shelf life. It is unknown how these different preservation techniques interact with each other in our bodies and how much nutrition is lost from the process.

• City dwellers usually exercise less than their farm living counterparts because there are no animals to care for or crops to tend. (The human body is designed to be physically active.)

• We often rush from one task to the next eating foods we know are bad for us AND eating more of them because they aren’t providing our body the nutrition it is craving.

• Reducing your calorie intake by more than 20% could trigger your body to go into starvation mode which means more of the calories you DO eat are stored as fat.

• Increasing your exercise while on a reduced calorie diet could result in the loss of muscle instead of the loss of fat. (Your body needs to get its energy from somewhere and the muscles are the logical choice when your body thinks it’s being starved.)

Take the time to think about what you are eating and when. Once you’ve done this, you should be able to see where you can make small changes that could give you a great return on your investment.

For example:

• Changing about 20% of the food you consume to organic could improve your overall nutrition and may reduce the need to overeat as often.

• Eating smaller quantities of the right foods spread out at 2-3 hour intervals will keep you from getting hungry AND give your body something other than muscle to burn.

• Adding a nutritional supplement of ionized minerals that your body can use immediately will allow your body to use the vitamins it is receiving and perform other functions we need for good health.

• Increasing your exercise even a small amount as part of a lifestyle will help you burn fat as long as your calorie intake isn’t increased too.

Permanently change your lifestyle and nutritional habits and you will be setting yourself up for a body you like better. If you learn what you need to eat, when you need to eat, the mindset you need, and the different types of exercise you need to incorporate into your lifestyle, you will be positioning yourself to control the amount of body fat you have.

Grab your free report that discusses the big fat lies that you’ve been told in your life. You’ll learn the 12 biggest scams, cover-ups, lies, myths and deceptions in the diet, supplement and weight loss industries AND the rest of the story by learning more about nutrition, exercise, fat loss and common sense at burn fat, gain muscle.

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Healthy eating tips are necessary for most westerners because we’ve forgotten why we need to eat. Eating food is something we all must do to receive the life giving and sustaining nutrients our bodies need. Too many people are eating as a crutch to cover depression, loneliness, low self-esteem or simply for the pleasure a good meal provides. Healthy eating is looking at food as the provider of the dietary fiber, vitamins, minerals and nutrients you need instead of a substitute for something lacking from your life.

Healthy eating is necessary to give your body the fuel it needs to prevent illnesses, diseases, heal, provide they energy you need and to help maintain the proper weight.

1. Drink plenty of water.
   
   Proper hydration is necessary in digestion, delivery of the nutrients to the areas that need them and expulsion of the waste.
2. Chew each bite of food until it liquifies in your mouth.
   
   This practice serves two purposes. 1. The brain takes about 20 minutes to catch on to the fact that you are eating, process this information and tell you that you are full. (By taking the time to chew each bite to a liquid and talking with a dinner companion, you are letting your brain catch up.) 2. Digestion starts in the mouth as saliva mixes with the food you are eating. When you chew your food to a liquid, you are helping your body get all the nutrition it can out of the food before it passes from your digestive system.
3. Eat 5 or 6 small meals rather than 3 large meals
   
   The energy you get from the food you eat at breakfast will not last your body 5 or 6 hours until lunch and the midday meal will not provide enough energy to last another 5 or 6 hours to the evening meal. The snacks you often get out of vending machines or convenience stores should prove you crave the extra energy.
4. Eat locally grown organic foods as much as possible.
   
   Locally grown foods like honey will not only have the nutrients available in oney everywhere but it will also have pollens specific to your area so your body can naturally build defenses against these allergy causing agents. Read the labels on organic foods as well because the government is allowing some foods to be called organic even when some ingredients aren’t all natural. Organic foods often have a shorter shelf life so buying locally not on saves on shipping but you can buy smaller quantities to prevent spoilage.
5. Learn to prepare your foods the healthier ways.
   
   Baked, broiled, boiled, grilled, steamed and stir fried are much healthier than fried or deep fried. Using fresh herbs and spices to flavor your food is better than salt and processed spices. Remove the skin and trim away fat and before eating meat and choose leaner meats over the fatter options.
6. Reduce or eliminate foods with processed sugar.
   
   The processed sugar you eat delivers empty calories. Very little, if any, nutrition is gained but calories are packed on. Artificial sweeteners may not offer as many calories, if any, but the effects of those chemicals isn’t known plus the sweetness makes the body think it has sugars to break down.
7. Forget diets exist.
   
   Diets usually deprive you of enough calories to avoid starvation or they avoid one or more important food groups or both. Before cutting your calorie intake, switch to eating multiple small meals spaced 2 – 3 hours apart, add more water to your diet, add more fruits and vegetables to your diet and start an exercise program that includes both strength training and cardio training. If the dietary and exercise change alone doesn’t help you with fat loss, reduce your calorie intake by no more than 20 percent.

Incorporate these healthy eating tips into your daily life and you’ll have all the energy your body needs to be healthy, fight diseases, manage your weight and enjoy activities that you choose to engage in.

Eating for Excellent Health IS Possible if you are willing to make the effort to learn what’s needed.

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Have you ever seen anyone that is hunched over and taking slow careful steps instead of walking upright and wondered why? There may be a medical condition or bone problems which was the result of poor nutrition but the answer might also be that the person never exercised to stretch their muscles. Sitting at a desk for hours on end then not taking the time to stretch the muscles to their fullest extent when you get up may cause them to shrink over time so you cannot fully stretch the muscle without pain. If you spend part of your day doing a single task for hours at a time, you are a candidate for the stooped slow walk unless you start exercising your core muscles on a regular basis.

What Are The Core Muscles?

The core muscle groups that make up your core muscles are found at the oblique’s, glutes, abdominals and lower back. As you can see, these four muscle areas cover the main muscles that control your posture. Keep these muscles stretched, healthy and strong enough to maintain a good posture and you’ll be helping yourself remain upright and more mobile.

Think about the muscles you are using the next time you perform any physical activity. It can be walking, lifting, reaching, rowing or any other activity. I’m sure that one or more of your core muscle groups will help you in the activity. Now that you know how important these muscles are you might take more time to stretch and strengthen them so they can serve you well for a very long time.

Your Back Loves Strong Core Muscles

As you stretch and flex your upper chest and trunk muscles including the abdominals, you are also stretching the muscles that extend back to your spine.

When you are working on your core muscles, you are stretching and strengthening the muscles of your lower back and buttocks too. The muscles in the front of your thighs and your hip flexors are also benefiting from your workout.

By taking 10 minutes to do a smooth static stretch all of your core muscles, you are increasing flexibility, warming your muscles up for any physical activity you may undertake and working out stiffness that may have set in from the inactivity you endured for hours.

Add strength training to your core muscle stretches and you are setting yourself up for a more enjoyable life with good posture and fewer injuries.

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I mentioned in my last article on motivation that the ingredients for success in weight loss and exercise happens when you have the right goals, eat right, consistently work towards your goals and have a good support system. A good human support system isn’t always an option so I’m going to share some resources with you that work for many.

Please judge for yourself whether these tools will help you. The pages you will visit provide a lost of information and I urge you to keep your goals in mind as you read the affirmations associated with each program. Note: The human brain is a computer and like all computers it can be programmed and reprogrammed. Your upbringing and life encounters to date have written your current programming. Your actions, associations and the tools you choose to use allow you to decide what your future programming will be like.

Setting & Achieving Goals is something we do on a daily basis in almost every area of our life. A goal can be something as simple as going to the movie or more complex like going on vacation to Hawaii or changing your lifestyle to eat healthier and lose weight. Once you know your goal, you can work on achieving it.

Once your goal is set, you might put off the action needed to achieve that goal. For anyone that procrastinates, End Procrastination Now is the perfect tool to use to reprogram yourself to get started.

Eating For Excellent Health Now is designed to help you naturally and automatically choose healthy foods over less healthy choices. I Love Exercising Now helps you program your mind so you actually enjoy exercising and look forward to your workouts.

Unstoppable Motivation Now is an extremely useful tool because it lets you get all the motivation you need to eat healthy and exercise regularly so you can reach your weight loss goals.

The program I use most often is Think Right Now! for windows because I’m on my computer 8-10 hours a day and can add or edit the affirmations I choose to view. This program doesn’t work as fast as using the audio CDs but it is the most convenient for me and I am making progress towards my goals.

Each person is different and has unique mental programming so some may need help from all of the programs mentioned while others might need one or two and still others may not need any to reach their goals.

You are able to program your mind, body and future with your mind and actions.

Almost every professional athlete I can think of has a self improvement program and a personal coach. I think of the programs I’ve just mentioned as my personal coach and mentor. Whether you use tools that might make your journey easier is up to you but we felt it was important to share with you tools that have helped many.

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