tag:blogger.com,1999:blog-65892076042630498582024-03-12T20:34:30.879-06:00Rx for Health and FitnessGO from Fat to Fit in as little as 90 days and stay fit! Real life transformation to health and fitness through proper nutrition and exercise based on the extreme home fitness program P90X.David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.comBlogger50125tag:blogger.com,1999:blog-6589207604263049858.post-68716060346659484202011-12-15T13:27:00.000-07:002011-12-15T13:27:22.624-07:00Beware of Perfectionism<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-05CQrezh7MU/TupXS_pm7II/AAAAAAAAAWo/2wQYemINyAY/s1600/perfectionism.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="276" oda="true" src="http://4.bp.blogspot.com/-05CQrezh7MU/TupXS_pm7II/AAAAAAAAAWo/2wQYemINyAY/s320/perfectionism.jpg" width="320" /></a></div><strong>What is Perfectionism? </strong><br />
<br />
The irrational belief that you and/or your environment must be perfect. <br />
Striving to be the best, to reach the ideal, and to never make a mistake.<br />
A habit developed from youth that keeps you constantly alert to the imperfections, failings, and weakness in yourself and others.<br />
A level of consciousness that keeps you ever vigilant to any deviation from the<br />
norm, the guidelines, or the way things are “suppose to be”<br />
The belief that no matter what you attempt it is never “good enough” to meet<br />
your own or others expectations.<br />
<br />
<strong>Irrational beliefs that contribute to perfectionism</strong><br />
<br />
Everything in life must be done to your level of perfection, which is often higher than anyone else's.<br />
Its unacceptable to make a mistake.<br />
I have no value in life unless I am successful.<br />
You must always strive to reach the ideal in everything you do because it is in the achievement of the ideal that you give meaning to your life.<br />
Don’t ever let anyone know what goal you’re working on, that way they won’t consider you a failure if you don’t reach it.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-6hofXjq2PV8/TupYCh_6AmI/AAAAAAAAAWw/oXPCa716Vew/s1600/greatestmistake.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" oda="true" src="http://1.bp.blogspot.com/-6hofXjq2PV8/TupYCh_6AmI/AAAAAAAAAWw/oXPCa716Vew/s1600/greatestmistake.jpg" /></a></div><strong>Some negative consequences of perfectionism</strong><br />
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Low self-esteem <br />
Guilt<br />
Anxiety <br />
Depression<br />
Rigidity <br />
Obsessive<br />
Compulsive behavior<br />
Lack of motivation<br />
Immobilization <br />
Lack of belief in self<br />
<br />
<strong>To overcome perfectionism we need to: </strong><br />
<br />
Accept ourselves as a human beings.<br />
Forgive ourselves for mistakes or failings.<br />
Accept that “ideal” is only a guideline/goal to be worked toward not to be achieved 100%.<br />
Develop a sense of patience, and reduce the need to “get it done yesterday”.<br />
Be easier on oneself; setting unrealistic goals or deadlines sets you up for failure.<br />
Accept yourself the way you are; let go of the ideas of how you “should be”.<br />
Reward yourself for your progress, even when progress is slight.<br />
Realize the most important thing is to be going in a positive direction.<br />
Love yourself, believe you deserve good things.David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-81637008112843254722011-12-13T13:41:00.001-07:002011-12-13T13:42:16.300-07:00P90X2<span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;">IT'S HERE!!! Time to decide and put together a fitness plan for January 2nd, 2012 through to the end of March. Very excited to pickup the parcel and start reviewing the changes in P90X2! BRING IT!!</span><br />
<span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;">Check out the video of Tony and the first copy hand delivered! Ok, I'm getting just a little excited now!!</span><br />
<span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;"><br />
</span><br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/Ok4VJS_Adbc" width="560"></iframe>David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-69365465578260731722011-11-10T00:27:00.000-07:002011-11-10T00:27:01.646-07:00Tests Show Most Store Honey Isn't Honey<a href="http://www.foodsafetynews.com/2011/11/tests-show-most-store-honey-isnt-honey/">Tests Show Most Store Honey Isn't Honey</a>David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-65007069686853885662011-11-07T21:56:00.001-07:002011-11-08T19:50:04.923-07:00My Experience with Team BeachBody Customer ServiceI want to share my experience with the folks over at Team BeachBody customer service. Whether you have a great, good or bad experience, people tell someone else so they know what to expect when they are considering who they are dealing with. Word of mouth is extremely powerful and can change the course of a company's success or failure. And so after having dealt with a situation, I would like to pass along my observations and recommendations. <br />
<br />
I am currently enrolled in a monthly supply of a product from Team BeachBody called Shakeology since the beginning of September. In my opinion and the professional opinion of dozens of doctors and thousands upon thousands of other customers, Shakeology provides amazing health benefits. My first full month of using it I experienced the benefits made in the claims the company advertises. I blogged a post back in September about how Shakeology <a href="http://david-vanderleek.blogspot.com/2011/09/acts-like-salad-tastes-like-dessert.html" target="_blank">Acts like a salad and tastes like a dessert</a>. <br />
<br />
My plan was to use the shake to replace my whey isolate protein powder and the multi-vitamin/mineral supplements I've been taking as part of my healthy diet, with no extra out of pocket expense. Only there's been a HUGE problem. I've not been able to drink Shakeology for over a month! Reason being I haven't received my 30 day auto shipment to my new home address in British Columbia. In the beginning of October I called and notified Team Beachbody of a new shipping address, but it was already too late. They'd already sent my second shipment to my previous address. However, customer service said they'd simply mail me a package to my new address and the residents at the old address could simply return it to sender. Sounds like a simple thing doesn't it. Well, the package was promptly returned in the postal mail while I awaited the shipment of Shakeology to arrive at my new address. Only it never came. The weeks have gone by and I'm still waiting. I thought well maybe it got lost in the mail system, or the Canada Post system is really slow, or maybe it got hung up in customs. Who knows. Last week I sent an email to Team Beachbody.<br />
<hr /><b> Customer By Web Form (David van der Leek)</b>11/03/2011 06:17 PM It has been weeks since I talked to a representative at beachbdoy to have my shakeology order sent to my new address and still my order hasn't arrived. Please confirm the order was shipped. The previous auto ship order that was sent to my address in Alberta was received and immediately returned to Beachbody. It is extremely disappointing and frustrating to have such a lengthy delay in having the product shipped and received to my address in BC. Please contact me ASAP to confirm delivery of the shakeology auto order. I hope that this is not typical of the kind of experience customers have with shipping to Canada. I may have to reconsider the use of the product if I cannot receive it in a timely manner. <br />
<hr /><br />
So fast forward four days later and this morning I received this response from Customer Service. Someone didn't use a spell checker before sending out the response below. LOL<br />
<br />
<hr /><b> Response Via Email (Valeria Dominguez)</b>11/07/2011 08:36 AM Hello David:<br />
<br />
Thank you for contacting Team Beachbody! <br />
<br />
We Apologize for the delay in your order. This was an error on our nehald we had the incorrect postal code, so your order never was shipped out. We have corrected the postal code and have send it to the correct address today at 7:35 AM as of yet we do not have a tracking number, as soon as we do we will email you the information. We appreciate your patience and understanding in this matter, please accept a box of protein bars as an apology for our error. Here is the order number for the bars 10792398 This order was shipped out to: my new address<br />
<br />
For any questions or concerns please contact us via email at <a href="mailto:coachrelations@teambeachbody.com">coachrelations@teambeachbody.com</a> or toll free at 800 240 0913<br />
<br />
We wish you are having a healthy day!<br />
<hr /><br />
Well, that was a very nice gesture wasn't it? It did raise a couple of concerns. First, the order for the October auto shipment to my new address was NEVER shipped. Why? Because they didn't have the correct postal code. Hmmm....how difficult would it have been to email me and ask for it, or pickup the phone and call? Never happened. Second, I've never ordered any other consumable products from Team Beachbody and wasn't particularly interested in the Protein Bars. No one called or emailed to say, "hey we made a mistake on your postal code and need the correct one. In return, we would love to be able to send you some extra product as a way to say thanks for your continued support as a good customer. Would you like to try some Protein Bars or would you prefer something else?" <br />
<br />
Hey, I'm really not trying to be difficult or a pain in the backside. So I picked up the phone this morning before going to work and called Customer Service. A nice voice answered after a brief number of rings. For the life of me I don't know what the heck she said after she rattled off her robot greeting. I actually thought for a moment I had reached an answer machine! LOL Anyways, as soon as I realized I had a live person on the other end I explained the situation. I said I wasn't interested in any products other than the Shakeology and asked to have the goodwill of Protein Bars removed from the order and replaced with a bag of Shakeology instead. She was very quick to reply that it wasn't possible to substitute. <br />
<br />
When I mentioned how even though I'm not an official BeachBody coach because I live in Canada, I do have a strong following of friends on Facebook and here at my Blog, where people will be interested to learn about my experience with the product and with Customer Service. I expressed again my desire to have an additional bag of Shakeology instead of the Protein Bars. Customer Service put me on hold while she went to talk to a supervisor. Upon coming back on the line about 5 minutes later, her tone had changed drastically to rather uncaring and was very short. I was told that the supervisor has authorized your request. I thanked her for the service and said I was satisfied. The call ended. <br />
<br />
I came home this evening to find a message on the answering machine. Hmmm...strange, I don't recall giving her my phone number. Anyhow, the message was from Customer Service, only this time the tone was very warm, very friendly, very caring and with much concern that I was completely satisfied. I was assured that I would be receiving my original auto ship order for October, plus an extra free 30 day supply of Shakeology, PLUS the Protein Bars, and that I could use them or give them to friends. This was totally unexpected and I think that Customer Service went above and beyond to make sure that a customer was completely satisfied. For the most part I am. I'm only frustrated that I will still not have my Shakeology for at least another two weeks while it makes its way through Canada Post. It's thrown a real monkey wrench into the my healthy eating plan as I have been without my supplements, and I NEED MY SUPPLEMENTS!!! As a result, I've put off my intense workouts until such a time as I receive them.<br />
<br />
Well that's my experience with Team BeachBody Customer Service. In a nutshell, they made a mistake in my address. Nothing was done about it even though they knew there was a problem until I called wondering what happened. I think they could do a better job of being more customer oriented and focused on customer needs. They certainly did make me a satisfied customer when they agreed to my request, but went above and beyond to also include the Protein Bars. Companies need to be very aware of their customers needs and concerns no matter the size of the company or the products being offered. Good customer service is hard to come by, but on the whole I think Team Beachbody is doing a tremendous job at a tremendous value for people who are seeking the very best in healthy alternatives. People make mistakes. Great people resolve them in a timely and fair manner. Thank you Team Beachbody for providing good customer service today. I don't expect you to be perfect, but I did expect you to fix things when they went wrong, and you did! Kudos!! DECIDE, COMMIT, SUCCEED!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-90085631755626784082011-11-01T18:09:00.002-06:002011-11-01T19:08:58.634-06:00Fell Off The Exercise Bandwagon<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-NQb2m3QF8tw/TrCHdvv-oAI/AAAAAAAAAWI/bXc7EVZ2StM/s1600/fallofwagon.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-NQb2m3QF8tw/TrCHdvv-oAI/AAAAAAAAAWI/bXc7EVZ2StM/s1600/fallofwagon.jpg" /></a></div>At one point or another, everyone who starts out gungho on the exercise wagon, falls off. Things come up for all of us such as the kids, career, a vacation and a host of other things that might mean you deal with those before your workout. Then one day before you realize it you're sluffing off and haven't exercised in days, weeks or a month! I'm here to tell you that it's in the past and not to worry. Simpy get back on the exercise wagon and remember your reasons for WHY you started in the first place. Make it YOUR plan to get back on track. I'm writing this in part to re-motivate myself and get my mind right and on track. I hope it will also encourage you to be a <a href="http://david-vanderleek.blogspot.com/2011/06/beginner-striver-or-warrior.html" target="_blank">striver</a>. <br />
<br />
<a href="http://david-vanderleek.blogspot.com/2011/06/get-motivated-and-get-off-your-butt.html" target="_blank">Goals</a> are critical to your success. Once you've achieved <a href="http://topachievement.com/smart.html" target="_blank">your goals</a>, set new ones and make sure to have them somewhere you'll be reminded of them. If you've fallen off the wagon, think about WHY you chose your goals when you first began your transformation. Keep your goals updated and make them your priority for the day.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-UqEDrvMCtZE/TrCJb8rNtKI/AAAAAAAAAWY/ToHI_ho29fk/s1600/calendar.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-UqEDrvMCtZE/TrCJb8rNtKI/AAAAAAAAAWY/ToHI_ho29fk/s1600/calendar.jpg" /></a></div>If you fail to plan on when you're going to workout and just hope that you'll fit it into your day at some point, you're setting yourself up to fail. Be sure to schedule your workout session for a specific time of the day just like any other important daily event in your life. Write it down. Put it in on paper, the internet, the computer, the phone or any place where you'll see it and be reminded of it. Friends, your health and fitness is just as important as the rest of your commitments. Don't let yourself down and fall off the wagon. Set yourself up for success!<br />
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<a href="http://david-vanderleek.blogspot.com/2011/06/persistence-fitness-puzzle.html" target="_blank">Sticking</a> with an exercise routine is challenging for everyone, even for me. So if you feel like you're alone, just know that the difficulties of sticking with it are the same for each of us. Don't give up altogether. If you find that you're unable to workout 5-6 days a week, if that's just a little too ambitious for someone as busy as you are, then modify your workout schedule and continue to get the benefits from working out less. Maybe you'll switch up your routine and simply exercise every other day. Or maybe you'll put in 15 minutes in the morning and 15 minutes in the evening. Just modify your schedule however you need to make it work for you! Being consistant is important, and working out a little each day is always better than none. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-OeBRe_ohbyA/TrCIdsUeFII/AAAAAAAAAWQ/EtTi9WYn9x0/s1600/falloffwagon.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-OeBRe_ohbyA/TrCIdsUeFII/AAAAAAAAAWQ/EtTi9WYn9x0/s1600/falloffwagon.jpg" /></a></div>So remember, no one is perfect so you shouldn’t beat yourself up if you fall of the exercise wagon. You didn't give up when you started walking before falling down, you didn't give up riding a bicycle before falling down, and you need not give up execising when the going gets tough. The key is getting back on as fast as you can. DECIDE, COMMIT, SUCCEED!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-48018161721250447642011-10-10T17:58:00.187-06:002011-10-10T20:52:55.919-06:00Importance of Heart Rate Target<a href="http://1.bp.blogspot.com/-awaoNdfxgRE/TpOhPP2DiFI/AAAAAAAAAU4/OPaWb0ACPB8/s1600/heartzone.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-3F4fsHCDZ-s/TpOeEqrl2KI/AAAAAAAAAUg/Aj4lTL34CK0/s1600/heartrate.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="148" src="http://1.bp.blogspot.com/-3F4fsHCDZ-s/TpOeEqrl2KI/AAAAAAAAAUg/Aj4lTL34CK0/s200/heartrate.jpg" width="200" /></a></div><div style="font-family: Verdana,sans-serif;">To be effective, exercise must be performed within the aerobic heart rate range for the body to benefit from the workout and burn the most calories. This aerobic range is generally between 60 and 80 percent of a person's maximum heart rate. If you are severely overweight or in poor shape, the aerobic range might be 50 to 60 percent of your maximum heart rate.</div><div style="font-family: Verdana,sans-serif;">Adults should get at least 30-60 minutes of moderate aerobic exercise most days of the week, preferably daily. (Children need at least 60 minutes a day.) Doing less than this will minimize your health benefits. Moderate aerobic exercise is generally defined as requiring about as much energy as walking 2 miles in 30 minutes.</div><div style="font-family: Verdana,sans-serif;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-IAECp7ArOQs/TpOgSED6LTI/AAAAAAAAAUo/6WFiHMSf4EE/s1600/kenpox.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-IAECp7ArOQs/TpOgSED6LTI/AAAAAAAAAUo/6WFiHMSf4EE/s200/kenpox.jpg" width="194" /></a></div><div style="font-family: Verdana,sans-serif;">If you want to get a good aerobic workout, strengthen your heart and lungs and lose weight, <b>you must bring your heart rate up to 60 to 80 percent of its maximum level, which is known as your target heart rate zone.</b></div><div style="font-family: Verdana,sans-serif;"><br />
</div><div style="font-family: Verdana,sans-serif;"><b>Calculating Your Target Heart Rate </b></div><div style="font-family: Verdana,sans-serif;">Your target heart rate is a range of beats per minute that helps you determine if you're exercising at the optimum intensity. If your pulse is too low, you won't get the maximum benefit from your workout; if it's too high, you won't be able to train as long.<br />
<br />
</div><div style="font-family: Verdana,sans-serif;"></div><div style="font-family: Verdana,sans-serif;">This FREE calculator below will give you suggested heart-rate ranges for various workout levels, based on your age and gender. Keep in mind that these are general numbers—different people may have different ranges. As you become very fit, you'll be able to handle higher heart rates for longer periods of time.<br />
<br />
</div><div style="font-family: Verdana,sans-serif;"></div><h3>The Heart Rate Calculator</h3><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-1ZMjZH6trtc/TpOgwBBMdxI/AAAAAAAAAUw/yQnz0s864ig/s1600/heartratemonitor.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-1ZMjZH6trtc/TpOgwBBMdxI/AAAAAAAAAUw/yQnz0s864ig/s200/heartratemonitor.jpg" width="200" /></a></div>Your Maximum heart rate (<b>HRMax</b>) can be determined using the formula: <b>226 - your age</b> for women or <b>220 - your age</b> for men. A more accurate method is to perform a stress test under supervised conditions (highly recommended for sedentary people over 40 slightly overweight). <br />
This free calculator calculates your ranges using 2 different methods. The standard method: <b>HRMax x %</b> and the Karvonen method: <b>HRR x % + HRest</b> where <b>HRR</b> stands for your Heart Rate Reserve and <b>HRest</b> your Resting Heart Rate. <br />
To find out your Resting Heart Rate (<b>HRest</b>) take your pulse first thing in the morning after waking up. Do this for 3-5 days and take the average, or simply enter your age into the calculator. To calculate your different ranges simply follow the 4 easy steps below.<br />
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<b><i>Note</i>:</b> The Karvonen method of calculating your exercise heart rate is considered the gold standard, benefiting athletes, or people who are looking for weight loss and fitness improvement.<br />
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<script language="JavaScript">
<!--
var hrest = 1.0
hrmax = 1.0
hrr = 1.0
function CalcCell(p, s, k){
x= Math.round(p * hrmax / 100)
s.value= x
x= Math.round(hrest * 1.0)
x= Math.round(p * hrr / 100) + x
k.value= x
}
function CalcHeartRate() {
hrest= document.SelectForm.HRest.value
hrmax= document.SelectForm.HRMax.value
hrr= hrmax - hrest
document.SelectForm.HRR.value= hrr
CalcCell(50, document.SelectForm.stand50, document.SelectForm.karv50);
CalcCell(55, document.SelectForm.stand55, document.SelectForm.karv55);
CalcCell(60, document.SelectForm.stand60, document.SelectForm.karv60);
CalcCell(65, document.SelectForm.stand65, document.SelectForm.karv65);
CalcCell(70, document.SelectForm.stand70, document.SelectForm.karv70);
CalcCell(75, document.SelectForm.stand75, document.SelectForm.karv75);
CalcCell(80, document.SelectForm.stand80, document.SelectForm.karv80);
CalcCell(85, document.SelectForm.stand85, document.SelectForm.karv85);
CalcCell(90, document.SelectForm.stand90, document.SelectForm.karv90);
CalcCell(95, document.SelectForm.stand95, document.SelectForm.karv95);
CalcCell(100, document.SelectForm.stand100, document.SelectForm.karv100);
}
function AgeChange(){
R = 220
if (document.SelectForm.Female.checked == "1"){
R = 226
}
document.SelectForm.HRMax.value= R - document.SelectForm.Age.value
}
function CheckIt(On){
document.SelectForm.Female.checked= On
document.SelectForm.Male.checked= 1 - (On * 1)
AgeChange()
}
//-->
</script><br />
<br />
<form name="SelectForm"><br />
<br />
<center><br />
<table border="0" cellpadding="0" cellspacing="10" style="color: navy; font-family: Verdana,Arial,Helv,Helvetica; font-size: 8pt; width: 600px;"><tbody>
<tr> <td valign="middle" width="200"><br />
<table border="1" cellpadding="5" cellspacing="0" style="color: navy; font-family: Verdana,Arial,Helv,Helvetica; font-size: 8Pt;"><tbody>
<tr bgcolor="#C0C0C0"> <td align="center"><b>%</b></td><td align="center"><b>Standard</b></td><td align="center"><b>Karvonen</b></td> </tr>
<tr> <td align="right">50</td><td align="center"><input name="stand50" size="5" type="text" /></td><td align="center"><input name="karv50" size="5" type="text" /></td> </tr>
<tr> <td align="right">55</td><td align="center"><input name="stand55" size="5" type="text" /></td><td align="center"><input name="karv55" size="5" type="text" /></td> </tr>
<tr> <td align="right">60</td><td align="center"><input name="stand60" size="5" type="text" /></td><td align="center"><input name="karv60" size="5" type="text" /></td> </tr>
<tr> <td align="right">65</td><td align="center"><input name="stand65" size="5" type="text" /></td><td align="center"><input name="karv65" size="5" type="text" /></td> </tr>
<tr> <td align="right">70</td><td align="center"><input name="stand70" size="5" type="text" /></td><td align="center"><input name="karv70" size="5" type="text" /></td> </tr>
<tr> <td align="right">75</td><td align="center"><input name="stand75" size="5" type="text" /></td><td align="center"><input name="karv75" size="5" type="text" /></td> </tr>
<tr> <td align="right">80</td><td align="center"><input name="stand80" size="5" type="text" /></td><td align="center"><input name="karv80" size="5" type="text" /></td> </tr>
<tr> <td align="right">85</td><td align="center"><input name="stand85" size="5" type="text" /></td><td align="center"><input name="karv85" size="5" type="text" /></td> </tr>
<tr> <td align="right">90</td><td align="center"><input name="stand90" size="5" type="text" /></td><td align="center"><input name="karv90" size="5" type="text" /></td> </tr>
<tr> <td align="right">95</td><td align="center"><input name="stand95" size="5" type="text" /></td><td align="center"><input name="karv95" size="5" type="text" /></td> </tr>
<tr> <td align="right">100</td><td align="center"><input name="stand100" size="5" type="text" /></td><td align="center"><input name="karv100" size="5" type="text" /></td> </tr>
</tbody></table></td> <td valign="top"><br />
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<tr bgcolor="#C0C0C0"><td align="center"><b>4 EASY STEPS</b></td></tr>
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<ol><li>Choose your sex<br />
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<li>Enter your resting heart rate<br />
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<li>Enter your maximum heart rate or if you do not know it enter your age<br />
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<li>click the <b>Calculate</b> button.<br />
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<tr> <td align="right" width="150"><b>Sex:</b></td><td align="left">Female<input checked="1" name="Female" onclick="CheckIt(1)" type="checkbox" /> Male<input name="Male" onclick="CheckIt(0)" type="checkbox" /></td> </tr>
<tr><td align="right" width="150"><b>Resting Heart Rate (HRest):</b></td> <td align="left"><input name="HRest" size="3" type="text" /></td> </tr>
<tr> <td align="right" width="150"><b>Maximum Heart Rate (HRMax):</b></td><td align="left"><input name="HRMax" size="3" type="text" /> or your age: <input name="Age" onchange="AgeChange()" size="3" type="text" /></td> </tr>
<tr><td align="right" width="150"><b>Heart Rate Reserve(HRR):</b></td><td align="left"><input name="HRR" size="3" type="text" /></td> </tr>
<tr><td align="center" colspan="2"><input onclick="CalcHeartRate()" type="button" value="Calculate" /></td></tr>
</tbody></table></td></tr>
</tbody></table></center></form><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><i><a href="http://4.bp.blogspot.com/-BPdKZuEoCJM/TpOmXNk7OoI/AAAAAAAAAVI/YQiTTxgmHMs/s1600/heartrateon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-BPdKZuEoCJM/TpOmXNk7OoI/AAAAAAAAAVI/YQiTTxgmHMs/s1600/heartrateon.jpg" /></a></i></div><h3 class="sub-title" style="font-family: Verdana,sans-serif;"><i><span style="font-size: small;"> </span></i><span style="font-size: small;">Heart Zones </span></h3><table style="font-family: Verdana,sans-serif; width: 500px;"><tbody>
<tr style="font-weight: bold;"> <td><span style="font-size: small;">Zone Name</span></td><td><span style="font-size: small;">Percentage of Max HR</span></td><td><span style="font-size: small;">Perceived Exertion Difficulty</span></td></tr>
<tr><td><span style="font-size: small;">Z1 Healthy Zone</span></td><td><span style="font-size: small;">50%-60%</span></td><td><span style="font-size: small;">2-5 (perceived exertion)</span></td></tr>
<tr><td><span style="font-size: small;">Z2 Temperate Zone</span></td><td><span style="font-size: small;">60%-70%</span></td><td><span style="font-size: small;">4-5 (perceived exertion)</span></td></tr>
<tr><td><span style="font-size: small;">Z3 Aerobic Zone</span></td><td><span style="font-size: small;">70%-80%</span></td><td><span style="font-size: small;">5-7 (perceived exertion)</span></td></tr>
<tr><td><span style="font-size: small;">Z4 Threshold Zone</span></td><td><span style="font-size: small;">80%-90%</span></td><td><span style="font-size: small;">7-9 (perceived exertion)</span></td></tr>
<tr><td><span style="font-size: small;">Z5 Redline Zone</span></td><td><span style="font-size: small;">90%-100%</span></td><td><span style="font-size: small;">9-10 (perceived exertion)</span></td></tr>
</tbody></table><div style="font-family: Verdana,sans-serif;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-awaoNdfxgRE/TpOhPP2DiFI/AAAAAAAAAU4/OPaWb0ACPB8/s1600/heartzone.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-awaoNdfxgRE/TpOhPP2DiFI/AAAAAAAAAU4/OPaWb0ACPB8/s1600/heartzone.jpg" /></a></div><br />
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In the lower zones, you can train for longer periods of time. But, as you move up to higher-intensity zones, you need to decrease the amount of time that you spend at those levels, particularly in the top two (the Threshold and Redline Zones). Overdoing it increases the likelihood of injuries or burnout. Your specific heart rate will depend on your workout intensity and your current level of fitness. For maximum weight-loss benefits, I recommend exercising at a high level of intensity zone 3 to zone 4. <b> </b> <b> </b><br />
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<b>Why is monitoring your heart rate important? </b><br />
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Many exercise training programs are meant to take you through the correct heart-rate ranges automatically, from Recovery (for warming up and cooling down) through Aerobic (for extended cardio) through Threshold (for "extreme" workouts). But it still helps to know your personal target ranges—especially if you're doing a continual cardio exercise where it's easy to alter the intensity. It's also important to know for interval training, in which you work out at a high intensity for a short time, then have a low-intensity recovery period.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Nl75cTTDRs0/TpOic9ZUbfI/AAAAAAAAAVA/B9fum6jYxsg/s1600/healthyheart.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Nl75cTTDRs0/TpOic9ZUbfI/AAAAAAAAAVA/B9fum6jYxsg/s1600/healthyheart.jpg" /></a></div>Because the heart zones may vary quite a bit from person to person, you can also decide what zone you're in by the "perceived exertion" of an exercise. If you're breathing a little hard but can talk easily, you're probably in the Healthy Heart Zone. If you're breathing very hard and can't talk well, you're probably in the Aerobic Zone. And if you can only gasp one word at a time, you're probably in the Threshold Zone.<br />
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Friends, every one of us has dozens of reasons and excuses why we “can’t” test the limits of our potential or push the boundaries or get outside of our comfort zone. And, every single one of those reasons is flawed! If you had never pushed the limits of your ability, you would not be able to walk or run. You would not be able to ride a bike or drive a car. You would not be able to read, get on the Internet, etc. It is only by going “too far” that we discover our strengths and expand our power. It is time now for you to DECIDE, COMMIT, SUCCEED!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-18660791506742144902011-10-04T20:25:00.001-06:002011-10-04T20:35:30.314-06:00Show Your Skin Some Love!<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-JR-DSve0DRU/Tou3BRD6tyI/AAAAAAAAAT0/zwudEJ1egTA/s1600/youthfulskin.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="163" src="http://2.bp.blogspot.com/-JR-DSve0DRU/Tou3BRD6tyI/AAAAAAAAAT0/zwudEJ1egTA/s200/youthfulskin.gif" width="200" /></a></div>The human skin is often known as "the <a href="http://en.wikipedia.org/wiki/Largest_body_part" target="new">largest organ</a> of the human body". It has the largest surface area of all the body's organs. It also applies to weight, as skin weighs more than any single internal organ, accounting for about 15 percent of body weight. For the average adult human, the skin has a surface area of between 1.5-2.0 square meters, most of it is between 2-3 mm thick. The average square inch of skin holds about 650 sweat glands, 20 blood vessels, 60,000<a href="http://en.wikipedia.org/wiki/Melanocyte" target="new"> melanocytes</a>, and more than a thousand nerve endings! So what can you ladies and gentlemen do so that your precious skin doesn't start to look like last years luggage? If you want to have the skin of a 5 year old and prevent your skin from looking like it has a crocodile complexion, then read on.<br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-d0y8x5FV4cU/Tou43okTwRI/AAAAAAAAAUA/yXWrMiA60nc/s1600/feedyourskin.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-d0y8x5FV4cU/Tou43okTwRI/AAAAAAAAAUA/yXWrMiA60nc/s200/feedyourskin.jpg" width="166" /></a></div>As my blog covers health and fitness through exercise and proper nutrition, I'm going to focus on a few of the best foods to feed your skin for looking and feeling great. But before I go into some of the basics, there are two very simple <a href="http://david-vanderleek.blogspot.com/2011/06/fuel-for-race-of-life.html" target="new">things to avoid</a>. Your first step is to moderate the amount of direct sun exposure, and two is to stay far away from tobacco smoke. It doesn't matter if the cigarette belongs to someone else--you are breathing the same smoke they are. Steer clear or look like leather and stink like a horses saddle! Ok, on with the guide to younger looking healthy skin.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-3Rp9xkERnDE/Tou5XSRuW9I/AAAAAAAAAUE/TQOJxtmMtzM/s1600/water.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-3Rp9xkERnDE/Tou5XSRuW9I/AAAAAAAAAUE/TQOJxtmMtzM/s200/water.jpg" width="155" /></a></div>The first and most important key to healthy looking skin is good hydration. There's nothing better than <a href="http://david-vanderleek.blogspot.com/2011/08/drink-up-give-your-body-what-it-needs.html" target="new">pure, clean water</a> to quench your body's thirst. Most people are dehydrated. If your urine isn't clear, you are drinking too little water. This is hard on your kidneys, and can lead to painful stones and/or urinary tract infection. Plus, it causes your skin to be as flexible as leather and look about the same. Drink up! <a href="http://david-vanderleek.blogspot.com/2011/07/alcohol-dr-jekyll-or-mr-hyde.html" target="new">Alcohol dries the skin</a>, so keep it off your skin and out of your diet for maximum skin protection. Sodas don't help. Their caffeine is dehydrating, as is their sodium and <a href="http://david-vanderleek.blogspot.com/2011/07/sugar-sugar-you-got-me-wanting-you.html" target="new">refined sugar.</a><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Jc4r-XEvuKE/Tou6JfQJr-I/AAAAAAAAAUI/nPmVHyU9lH0/s1600/genmaicha.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Jc4r-XEvuKE/Tou6JfQJr-I/AAAAAAAAAUI/nPmVHyU9lH0/s1600/genmaicha.jpg" /></a></div>Vitamin A is one of the most important components of skin health, and low-fat dairy and non-dairy products such as yogurt, kefir, goat milk and almond milk are a great place to get it. Reducing your intake of dairy will cut back on your levels of <a href="http://www.healthcastle.com/goodfats-badfats.shtml" target="new">unhealthy saturated fa</a>t and <a href="http://www.canadianliving.com/health/nutrition/foods_that_lower_cholesterol.php" target="new">lower cholesterol</a>. The skin-health assets in Green Tea are matchless. It has anti-inflammatory properties, protects the cell membrane, and sipping on this super drink can also <a href="http://david-vanderleek.blogspot.com/2011/06/sweat-this.html" target="new">boost your metabolism.</a><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-XVKNM4_yH7k/Tou6bdPJGPI/AAAAAAAAAUM/QEyTXNXfiWk/s1600/carrots.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" src="http://3.bp.blogspot.com/-XVKNM4_yH7k/Tou6bdPJGPI/AAAAAAAAAUM/QEyTXNXfiWk/s200/carrots.jpg" width="200" /></a></div>Another snack that is loaded with vitamin A are carrots, which helps balance the pH of your skin's surface, making it just acidic enough to fend off harmful bacteria. National Cancer Institute researchers found that people with the highest intakes of carotenoids—pigments that occur naturally in carrots—were six times less likely to develop skin cancer than those with the lower intakes, so start crunching your carrot sticks when the snack cravings strike. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-WKekoEijoUg/Tou6iXzi_sI/AAAAAAAAAUQ/kP5Laktl6i8/s1600/berries.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-WKekoEijoUg/Tou6iXzi_sI/AAAAAAAAAUQ/kP5Laktl6i8/s200/berries.jpg" width="176" /></a></div><br />
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The high-antioxidant content of blackberries, blueberries, and strawberries yield countless healthy-skin benefits. Not a fan of fleshy fruit? Artichokes, beans, prunes, and pecans are packed with the stuff as well. Fruit provides your body with vital nutrients that help to fight infections, while repairing cells at the same time.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-S_Vey1wYuN4/Tou7es7jfgI/AAAAAAAAAUU/Oc_Iwdb8rWU/s1600/essentialfattyacids.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-S_Vey1wYuN4/Tou7es7jfgI/AAAAAAAAAUU/Oc_Iwdb8rWU/s200/essentialfattyacids.jpg" width="200" /></a></div> The common healthy-skin ingredients in salmon, walnuts and flax seed are essential fatty acids, which not only block harmful irritants, but also act as the passageway for nutrients coming in and out, and for waste products to get in and out of the cell. The stronger that barrier is, the better your skin cells hold moisture, and the better looking and feeling your skin will be.<br />
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Good-quality healthy oils labeled cold pressed, expeller processed, or extra virgin, keep skin lubricated and looking and feeling healthier. But remember even healthy fat is high in calories, so limit yourself to two tablespoons a day. Some suggestions include Olive Oil extra virgin, <a href="http://articles.mercola.com/sites/articles/archive/2011/06/22/magical-fat-that-increases-good-cholesterol-and-lowers-abdominal-obesity-in-women.aspx" target="new">Coconut Oil extra virgin,</a> Avocado, Flax seed Oil and <a href="http://www.healing-source.com/about_HempHearts_b.htm" target="new">Hemp Hearts.</a> Limit and or avoid as much as possible butter, margarine, lard and shortening. These fats are artery clogging!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-mSywl8iaZZg/Tou9GrMkPlI/AAAAAAAAAUY/uHfR74qgZQI/s1600/wholegrain.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="109" src="http://1.bp.blogspot.com/-mSywl8iaZZg/Tou9GrMkPlI/AAAAAAAAAUY/uHfR74qgZQI/s200/wholegrain.jpg" width="200" /></a></div>Studies show that even skin damaged by the sun may suffer fewer consequences if selenium mineral levels are high. So feed your skin some 100 percent fresh ground whole-wheat bread, muffins and other whole grains, such as <b>rolled</b> oats (NOT QUICK OATS), brown rice or wild Rice, quinoa, amaranth, barley, Millet and buckwheat. Avoid refined grain products such as white rice, white flour, white bread, pasta (non-whole wheat varieties). Turkey, tuna and Brazil nuts are also high in the mineral selenium, which plays a key role in the health of skin cells.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-g2x4L7WzIlE/Tou9yKusTMI/AAAAAAAAAUc/WuWzLsQf4e8/s1600/sunflower.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-g2x4L7WzIlE/Tou9yKusTMI/AAAAAAAAAUc/WuWzLsQf4e8/s200/sunflower.jpg" width="200" /></a></div>The tiny seeds of the sunflower are packed with the most natural vitamin E of any food around. And no antioxidant is better at slowing down the aging of skin cells to keep you looking younger longer. Chia seeds, flax seeds, pumpkin seeds, almonds, walnuts and peanuts also contain the good, essential fats that actually help lower cholesterol and triglyceride levels. They really are natures perfect booster food packed with <a href="http://david-vanderleek.blogspot.com/2011/09/nutrient-efficiency.html" target="new">nutrients</a> to keep your skin looking younger and feeling great. <br />
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Lastly, a good exercise program, consisting of both weights and aerobics will activate and rejuvenate the skin, while improving blood flow. Also, <a href="http://david-vanderleek.blogspot.com/2011/06/sweat-this.html" target="new">body sweat</a> triggers production of <a href="http://en.wikipedia.org/wiki/Sebaceous_gland" target="new">sebum</a>, which is the skin's own natural moisturizer. Your journey to health and fitness and having great youthful looking and feeling skin begins with <a href="http://david-vanderleek.blogspot.com/2011/09/acts-like-salad-tastes-like-dessert.html" target="new">proper nutrition</a> and <a href="http://david-vanderleek.blogspot.com/2011/06/beginner-striver-or-warrior.html" target="new">exercise.</a> It's not what you put on your skin, it's <a href="http://david-vanderleek.blogspot.com/2011/06/you-are-what-you-eat.html" target="new">what you put on your plate</a> and into your mouth that's important! Decide, commit, succeed!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-42663873387739228102011-09-29T23:00:00.001-06:002011-09-29T23:35:28.301-06:00Age-Defying Muscles<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-jH-64zejNVQ/ToU9FYfZZvI/AAAAAAAAATk/f7ZBOVwDsUs/s1600/gettingolder.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-jH-64zejNVQ/ToU9FYfZZvI/AAAAAAAAATk/f7ZBOVwDsUs/s1600/gettingolder.jpg" /></a></div>"It's bad business getting older, and I would advise you not to do it!" Those words from Woody Allen on his experience with aging. If only it was a matter of choice, and too many of us avoid the proven alternative. Because the truth is that there is an established method and strategy that will let you grow old with some grit and grace, and its name is strength training through muscle confusion. <br />
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At around the age of 40, our bodies slowly and progressively begin to lose strength. We lose about a quarter of a pound of muscle every year, or roughly 1 to 2 percent loss in strength! What's happening is the aging process breaks down muscle, <a href="http://en.wikipedia.org/wiki/Sarcopenia" target="new">known as sarcopenia</a>. Your muscles up until the age of 40 are naturally able to synthesize enough proteins to grow and maintain muscle. However, the bodies ability to keep up with the demands of life begins to wane.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-LHBcFWaKV2g/ToU9YqYo9zI/AAAAAAAAATo/MemKOmonB4k/s1600/handweight.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-LHBcFWaKV2g/ToU9YqYo9zI/AAAAAAAAATo/MemKOmonB4k/s200/handweight.jpg" width="200" /></a></div>Thankfully, the remedy to slow down this phenomenon is readily available. <b>Weights are the fountain of youth and the age-defying muscle builders! </b>Combined with a nutritional diet of lean proteins, we can put a halt to the decline and actually reverse the trend. More muscle means you'll be more mobile, lower your risks and incidence of heart disease, obesity, certain cancers, and diabetes as well as increased quality of living. Just ask someone who hasn't kept up with exercise and good eating about the quality of their life and you will usually find that they will encourage you to start doing those things as early as possible in life so that you can truly have some golden years. <br />
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Fitness experts recommend that all healthy adults do strength training exercises at least two to three days a week. It is also recommended to <b>concentrate your muscle exercises on all six of the major muscle groups: chest, shoulders, arms, abdomen, legs, and back</b>. The easiest and least expensive way to get into a weight training program is to use hand weights and or exercise bands combined with body resistance training, and that simply means using your own body weight. If you want the most bang for your buck, you don't need to invest in expensive machines and pulley systems. Your body is the fitness machine. I strongly recommend the at home fitness program created by Tony Horton for Beach Body called P90X.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/--uUo1nTJa50/ToU-fJFc5RI/AAAAAAAAATs/gam2SYBVV6g/s1600/P90Xsmall.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/--uUo1nTJa50/ToU-fJFc5RI/AAAAAAAAATs/gam2SYBVV6g/s1600/P90Xsmall.jpg" /></a></div>What I like about<a href="http://www.beachbody.com/product/fitness_programs/p90x.do" target="new"> P90X</a> is it gives me a structured, easy to follow, total body workout and nutritional guidance that is bringing me what I view as <a href="http://david-vanderleek.blogspot.com/p/my-progress.html" target="new">amazing results</a>! It's for all levels of fitness, so whether you're just a beginner or need to take your workouts to the next level, you're going to <a href="http://david-vanderleek.blogspot.com/2011/06/beginner-striver-or-warrior.html" target="new"><b>get exactly what you need!</b></a> Don't just take my word for it, there are thousands of <a href="http://david-vanderleek.blogspot.com/p/success-stories.html" target="new">success stories </a>on Youtube and a few that I've shared here on my Rx For Fitness and Health blog.<br />
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To wrap it up, let me suggest some training tips for guaranteed success: <br />
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1. <b>Always warm up prior to your workout! </b> Do some light jogging on the spot, some squats, arm circles and or push ups, jumping jacks and light stretching that will raise your heart rate slowly and get the muscles warm and ready for the workout.<br />
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2. When performing any strength training exercise, watch<b> your form</b> in the moves by lifting with precision and controlled.<br />
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3. Do NOT hold your breath. <b>Just breathe</b>. Focus on exhaling during the hard part of the lift.<br />
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4. <b>Start with a lighter weight</b> and more repetitions for toning and to get the form first, then heavy up for fewer reps and for building more muscle.<br />
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5. Do not over exert yourself or over extend your joints beyond comfort. Push yourself a little out of your comfort zone, but <b><span style="color: #990000;">If it HURTS, STOP.</span></b><br />
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6. Train the larger muscles first, such as your pecs, lats, glutes, quads and hamstrings, and then work your way to the smaller muscles of your hips, arms and shoulders.<br />
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7. Leave your abdominal and core muscles training for the end. You need these muscles fresh to help stabilize your body during weight lifting.<br />
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8. <b><a href="http://david-vanderleek.blogspot.com/2011/07/are-you-getting-enough-sleep.html" target="new">Proper Rest</a> and recovery is critical</b>, so wait 48 hours between training the same set of muscles again.<br />
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9. Lift with purpose, don't just lift, but focus on it and squeeze!. <b>Set goals and write them down</b> and work hard to attain them!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-xc6Ar3kr5Cg/ToVJ8XnAmCI/AAAAAAAAATw/8J0TmcuVlQ4/s1600/muscleconfusion.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-xc6Ar3kr5Cg/ToVJ8XnAmCI/AAAAAAAAATw/8J0TmcuVlQ4/s200/muscleconfusion.jpg" width="200" /></a></div>The different workouts of P90X are based on a training concept called <a href="http://steve-edwards.blogspot.com/2008/09/period-i-zational.html" target="new">periodization</a>, or "muscle confusion." This method of cross-training is achieved through switching the order of exercises and incorporating new moves and varied movements. From my own experience now using the method for the past 8 months has prevented my body from adapting to exercises over time and resulting in continual improvement without plateaus. It has provided the perfect balance for strength training and my muscles have developed and continue to build in mass. I feel stronger, have more energy, sleep fantastic and enjoy a quality of life at the age of 48 that I now feel like I had in my twenties! If Tony Horton can do it at the age of 52, you too can have age-defying muscles if you decide, commit and succeed! It's never too late to get started, so what are you waiting for? "<b>Why not you? </b>Why not you to do something for work that you love? <b>Why not you to have a healthy body?</b> Why not you to have a healthy love? Why not you to be, have or do anything you have ever dreamed of? We are so quick to think others are deserving over ourselves. The truth is that we are ALL deserving, SO WHY NOT YOU?!!" - Jillian MichaelsDavid van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-1777306833466497372011-09-26T01:37:00.009-06:002011-09-27T13:59:57.101-06:00Take Back Your Life!<script src="http://www.surveymonkey.com/jsPop.aspx?sm=tMZCS2l_2bU6z9dmoSxPixSg_3d_3d"> </script><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-K4F_4yqFOI0/ToCr9AdNpfI/AAAAAAAAATM/JfqRDqWUOP0/s1600/television.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-K4F_4yqFOI0/ToCr9AdNpfI/AAAAAAAAATM/JfqRDqWUOP0/s1600/television.jpg" /></a></div>Before you are tempted to buy that new high-definition plasma television, before you sign up for a 500-channel satellite dish, before you allow a TV set in your child's bedroom, consider this:<br />
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<a href="http://www.youtube.com/watch?v=aizz0o9fPWU" target="new">Your television viewing may be slowly killing you.</a><br />
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On average, American adults now watch more than four hours of television per day. That's four hours wasted every day, four hours squandered on gaping into the vapid, make-believe world of the little screen. That's four hours not spent talking with loved ones, helping kids with homework, volunteering in one's community or doing any of the wonderful things that bring meaning to life. That's one-sixth of your time on earth. Can it be any surprise then that more than half of American adults are now overweight, and nearly one-third are clinically obese? Television viewing is the number-one cause of physical inactivity, and physical inactivity is now the number-two preventable <a href="http://www.msnbc.msn.com/id/35646508/ns/health-behavior/t/ways-your-tv-slowly-killing-you/" target="new">cause of death</a>, behind smoking.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-OSNvP1VKXjA/ToCqnkpFaBI/AAAAAAAAATI/3jOYXjz_vO8/s1600/tvads.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-OSNvP1VKXjA/ToCqnkpFaBI/AAAAAAAAATI/3jOYXjz_vO8/s1600/tvads.jpg" /></a></div>The time that we are parked in front of our television screens is time lost for playing outside, for taking a walk or for engaging in a new sport. It's time spent in an unnatural state of physical deprivation, a sedentary state that over time puts us at greater risk of heart disease, diabetes, high blood pressure and arthritis. But the hours we spend sitting still in front of our televisions are only part of the problem. The advertisements we watch on TV overwhelmingly push an unhealthy diet rich in fat, sugar and salt. Sugary breakfast cereals, fast-food meals, candy, soda, beer and other processed foods account for nearly all the food advertisements served up on television. How can a public health message like eating five or more fruits and vegetables a day compete with the billion-dollar marketing of junk food on the tube? It can't, and research shows that the more television people watch, the less healthy are their diets.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-uiNp1h2xJFI/ToCpxUgH8ZI/AAAAAAAAATE/--QDFrHaZ9g/s1600/fatforlife.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-uiNp1h2xJFI/ToCpxUgH8ZI/AAAAAAAAATE/--QDFrHaZ9g/s200/fatforlife.jpg" width="172" /></a></div>The detrimental impact of television on children is even more distressing. The percentage of overweight children in the United States alone has more than doubled in the last generation, and obesity among young people is highly correlated with the hours of television they have watched. On average, kids today spend more time watching television than they spend attending school. When they stare for hours at television screens, children aren't running, jumping or playing in ways that are essential for the formation of healthy bones and muscles. They aren't exercising their imaginations, creating their own games, and interacting with their peers. They aren't developing the most crucial skill needed in today's information-based economy: reading.<br />
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Instead, our children are numbed by television into a state that experts call "attentional inertia," a TV-induced stupor marked by lowered brain activity, passivity and dulled emotional responses. In this deprived sleep state they are exposed to more than 14,000 sexual references on television in a year's time, and they witness more than 200,000 acts of violence by age 18, including 16,000 murders. They are subjected to more than 20,000 television ads each year, including advertising that is inherently deceptive for young children who unknowingly accept marketing claims as truth.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-9-ltUrqcDJ0/ToCn3J-AB4I/AAAAAAAAATA/YH_Kkds4Ozg/s1600/tvwatching.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="131" src="http://4.bp.blogspot.com/-9-ltUrqcDJ0/ToCn3J-AB4I/AAAAAAAAATA/YH_Kkds4Ozg/s200/tvwatching.jpg" width="200" /></a></div><b>The time has come to recognize the harmful effects of our television habit and take action</b>. Beginning today, each of us needs to get up from the couch, <a href="http://www.turnoffyourtv.com/" target="new">turn off the TV</a>, and get involved in more creative, active and social pursuits. An obvious time to start a TV-free lifestyle is at the dinner hour. Today about 40 percent of families say they regularly watch television while eating dinner. Turn off the television when you eat tonight, enjoy some good food and get to know the people you live with again.<br />
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Despite what the TV networks and cable stations want us to believe, we aren't missing anything of value if we choose to live with little or no television. Stronger and healthier bodies, more powerful minds and more cohesive families: we have all this to gain, and more, when we take back our lives from our TV sets.<br />
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<a href="https://www.facebook.com/event.php?eid=200702019999348">Take the TV Free Challenge for one week!</a>David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com1tag:blogger.com,1999:blog-6589207604263049858.post-49926497035503363352011-09-19T23:33:00.002-06:002011-09-19T23:37:59.225-06:004 Superfoods You Should Add to Your DietI recommend this article! I eat a variety of super foods, including the ones mentioned in the article with the exception of yumberries. But check out my blog post back in June in the archive on the fantastic fitness foods!<br />
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<a href="http://david-vanderleek.blogspot.com/2011/06/fantastic-fitness-foods.html">http://david-vanderleek.blogspot.com/2011/06/fantastic-fitness-foods.html</a><br />
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<a href="http://www.self.com/fooddiet/blogs/eatlikeme/2011/09/4-superfoods-that-you-should-a.html">4 Superfoods You Should Add to Your Diet</a>David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-74282677401656098442011-09-17T00:12:00.001-06:002011-09-17T00:27:20.346-06:00Exercise Is For Life<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-7USMQI2fCU4/TnQ0sYuvICI/AAAAAAAAAS4/tpVGGJP47I0/s1600/lifejourney.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="160" src="http://4.bp.blogspot.com/-7USMQI2fCU4/TnQ0sYuvICI/AAAAAAAAAS4/tpVGGJP47I0/s200/lifejourney.jpg" width="200" /></a></div>When I exercise I feel great and I know I'm better for it. My stress levels are less, I've been sleeping better and I would say that my energy level is stronger. Exercise has also been of <a href="http://david-vanderleek.blogspot.com/2011/06/no-nonsense-foods.html" target="new">great benefit</a> in clearing out the external negativity that constantly seems to want to feed my mind. With all these pros, ask yourself, why do I lose interest in working out so fast? Why do we fall back into old habits so easily? What is it about those people who have been able to <a href="http://david-vanderleek.blogspot.com/2011/06/persistence-fitness-puzzle.html" target="new">stick to it and be a success</a>?<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-bpeAXEPtDGE/TnQ0aNb98II/AAAAAAAAAS0/myZDBjeIprY/s1600/perseverance.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="242" src="http://4.bp.blogspot.com/-bpeAXEPtDGE/TnQ0aNb98II/AAAAAAAAAS0/myZDBjeIprY/s320/perseverance.jpg" width="320" /></a></div>Let's face it, exercise, especially if you haven't done it for a long time because of a sedentary and lazy lifestyle, is very daunting. It's darn right hard work and very challenging. <a href="http://david-vanderleek.blogspot.com/2011/06/no-nonsense-foods.html" target="new">Some of the benefits I've experienced </a>are not instantly gained right at the start of a new program. In fact, at first, my workouts left me very sore and very tired! I experienced shortness of breath, my joints hurt, my muscles ached for days, I felt drained and at times wondered why even bother, we all die anyway right? There were times when I could barely finish even half of the workouts in the beginning. It was a real struggle! I'd put the P90X DVD disk into the player and pace the floor delaying the inevitable decision to push the play button. I didn't see results immediately, because the truth is nobody does. It takes time to get over the hump of pain. The <a href="http://david-vanderleek.blogspot.com/2011/06/persistence-fitness-puzzle.html" target="new">rewards for those who persevere</a> far exceed the pain that must precede the victory! It took me time to see the results and benefits of eating healthy and working out. It took a little time before I really began to accept and actually enjoy the workouts. But just know that eventually, you will too, so don't give up, stick to it, and as Tony Horton says, just "do your best and forget the rest!" <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-tj-YmV5Ri5E/TnQz6n7PtjI/AAAAAAAAASw/BovDn0Jcja4/s1600/327493_167179903363321_151424478272197_346910_1996260923_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-tj-YmV5Ri5E/TnQz6n7PtjI/AAAAAAAAASw/BovDn0Jcja4/s320/327493_167179903363321_151424478272197_346910_1996260923_o.jpg" width="320" /></a></div>Remember my friends that <b>EFFORT is a solo performance that only you can perform</b>. No else can do this for you. Someone may inspire you and you may <a href="http://david-vanderleek.blogspot.com/2011/06/get-motivated-and-get-off-your-butt.html" target="new">feel motivated</a> to make a decision, but it is entirely up to you to succeed at your goals. <b> Believe in yourself and trust WHY you are doing this.</b> It's not a 90 day program, a 180 day program or a 360 day destination. It may very well start out that way, but then your vision changes and you begin to see a much bigger picture, a picture for a healthier lifestyle that doesn't end when the the weight loss or the muscle gain is reached. In the beginning, setting some smart goals is very important. What do you want to accomplish and why? How are you going to get there? When do you want to achieve your goal by? P90X, or for that matter any exercise program that you will stick to, is a valuable tool to accomplishing your dreams.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-F6zg0UbxLCc/TnQ17sUoaaI/AAAAAAAAAS8/snWjp0YM0r0/s1600/tonysixpack.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-F6zg0UbxLCc/TnQ17sUoaaI/AAAAAAAAAS8/snWjp0YM0r0/s1600/tonysixpack.jpg" /></a></div>Many professionals recommend a personal fitness trainer to assist you on your fitness journey. May I recommend Tony Horton as he's been there for me the entire time, both through the extreme home fitness program P90X and through the website Team Beachbody. There's no way I could afford a personal trainer all the time, but Tony Horton at the age of 52, seen to the right, helps you with the basics as a <a href="http://david-vanderleek.blogspot.com/2011/06/beginner-striver-or-warrior.html" target="new">beginner, pushing you toward a striver level and then to an extreme warrior</a> athlete! Look where I was when I started out in February of this year and <a href="http://david-vanderleek.blogspot.com/p/my-progress.html" target="new">how far I've come</a> since then! Wouldn't you agree that it's an incredible transformation? Wouldn't you like to experience it for yourself and why <a href="http://david-vanderleek.blogspot.com/p/success-stories.html" target="new">everyone who has gone through</a> this is so excited about what life now has to offer! You don't need a gym membership. You don't need to feel embarrassed showing up to a fitness center when your home and a few simple and basic tools is all you'll need. Just show up at home and start to make this a daily habit.<br />
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Remember, you want to exercise and you want to feel good. You want to have an enjoyable experience and one that is positive. I want to tell you how positive and encouraging Tony Horton is, but you will know for yourself after he inspires you to do better than you have ever done before. Get involved with others through online support groups. Again, you do not need a gym or club membership, you just need to <b>decide, commit and succeed! </b> Yes, it is a struggle, but it's a predictable outcome based on the success of so many individuals before you. The path to health and fitness has many side roads, many pitfalls, many valleys and peaks that will ultimately lead to your success. Effort is a solo performance that only you can perform. Exercise is for life and it's bright future is in your hands!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-83528369047575972622011-09-10T12:01:00.002-06:002011-09-10T13:00:45.521-06:00Nutrient Efficiency<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-jlPI5rG7Vik/TmugfqN2iHI/AAAAAAAAASg/h0pmHhlAKe4/s1600/fortifiedenriched.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-jlPI5rG7Vik/TmugfqN2iHI/AAAAAAAAASg/h0pmHhlAKe4/s200/fortifiedenriched.png" width="133" /></a></div>Walk the aisle of the Big Food supermarket and you'll see words on labels like enriched or fortified. That's because virtually everything from cereals, bread, canned foods and pretty much everything, with the exception of the fruit and vegetable section, can be considered<a href="http://david-vanderleek.blogspot.com/2011/06/processed-foods-propaganda.html" target="new"> processed junk food</a>! If it comes in a box, a bag, a can or a wrapper that's a pretty good indicator the food has been altered from its natural whole state with hardly any nutrients remaining. So the food manufacturer slaps on a larger healthy label to appeal to your desire to eat better. Big Food knows that "health" sells.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-VOy4DW679sw/Tmugv91nHyI/AAAAAAAAASk/ky23ruhRLnU/s1600/processedfoodaisl.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-VOy4DW679sw/Tmugv91nHyI/AAAAAAAAASk/ky23ruhRLnU/s1600/processedfoodaisl.jpg" /></a></div>Sure the processed foods contain proteins, carbs and fats. All the food we eat contain these energy giving dense<a href="http://en.wikipedia.org/wiki/List_of_macronutrients" target="new"> macro nutrients</a>. However, that's only half the story. The other half are the micro and <a href="http://www.eatrightontario.ca/en/viewdocument.aspx?id=147" target="new">phyto nutrients</a> missing from the processed foods touted to contain all the "8 essential vitamins and minerals" your body needs. When we fuel up on these processed foods that are "fortified" or "enriched" we may find ourselves eating even more of the same food to fill in the bodies need for more nutrients to sustain itself and function properly. Your body needs energy, but it also needs nutrition from the calories you consume. Low nutrient foods that are high in calories will give you some energy, but your body will feel like it's starving from malnutrition, and so you simply eat more and more because you still feel hungry. What your body really is crying out for is nutrient dense calories instead of filling up on empty calories. It's a vicious cycle of feeling the need to eat because you're lacking nutrients, yet the more you eat the processed foods the worse your body will feel which leads to overeating and an unhealthy weight. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-HTt_VbmesYQ/TmuhMY5bo9I/AAAAAAAAASo/YtqItfIp7_I/s1600/fruitveggie.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="http://3.bp.blogspot.com/-HTt_VbmesYQ/TmuhMY5bo9I/AAAAAAAAASo/YtqItfIp7_I/s200/fruitveggie.png" width="200" /></a></div>Natural whole foods contain hundreds of varying things that our bodies can use for defense and promote good health. So rather than try to add nutrients back into food that's been stripped through processing, it's much easier to simply eat a living organism that is full of nutrition and satisfies your body's requirements. One of the keys to shedding extra weight and maintaining good health is to get as many nutrients as possible from each calorie you eat. Begin by <a href="http://david-vanderleek.blogspot.com/2011/06/fuel-for-race-of-life.html" target="new">eliminating the dirty dozen</a> and start to add<a href="http://david-vanderleek.blogspot.com/2011/06/fantastic-fitness-foods.html" target="new"> nutritional food into your diet</a>. Throw away and stop buying the stuff in bags and boxes and make veggies and fruits the cornerstone of your diet. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-gt4mPV1wE5c/TmuiLoO93UI/AAAAAAAAASs/Em7lbfuvc94/s1600/healthyweight.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-gt4mPV1wE5c/TmuiLoO93UI/AAAAAAAAASs/Em7lbfuvc94/s200/healthyweight.jpg" width="146" /></a></div>We humans are omnivores, meaning we eat both plants and animals that are loaded with everything needed to sustain life. Vegetables are among the most nutrient dense foods you can fuel up on. You simply cannot over eat on vegetables that are full of fibre. Fruits in their natural whole state too are chock full of nutrients. If you want to melt away unwanted pounds and improve your health by supplying your body with energy and nutrition, eat fantastic fitness foods! That strategy is not what the food industry is trying to shove down your throat! Don't buy into their <a href="http://david-vanderleek.blogspot.com/2011/06/evils-and-designs-of-conspiring-food.html" target="new">deceptive labels and be bamboozled by slick marketing</a>! Get REAL with your food and live life to its fullest.David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com2tag:blogger.com,1999:blog-6589207604263049858.post-6515325874611839052011-09-09T15:38:00.002-06:002011-09-09T17:37:54.456-06:00The (Unsurprising) Truth About Toning Shoes<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-vp9VbyQtG1g/TmqF8fptMzI/AAAAAAAAASc/G3Y8hO_2eRI/s1600/reebok-easytone.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-vp9VbyQtG1g/TmqF8fptMzI/AAAAAAAAASc/G3Y8hO_2eRI/s320/reebok-easytone.jpg" width="320" /></a></div>For all the hype, do toning shoes work? Have there been any peer reviewed studies? Do the claims of manufacturers stand up to scrutiny?<br />
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"Helps tone legs and bum more than regular trainers. Reebok EasyTone with balanced ball inspired technology. Better legs and better bum with every step."<br />
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I've said it before and I'll say it again, there's no magic pill, no magic cure or any secret remedy to strengthening your body and becoming fit. I agree with the author that "you can never achieve “lean” or “toned” legs/bum/abs/neck/arms/etc by simply exercising that body part more. I repeat – body shaping doesn’t work. <b>The only way to achieve a lean/toned look in any area of your body is to simply have a low amount of body fat.</b>"<br />
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<a href="http://blogs.plos.org/obesitypanacea/2011/09/09/the-unsurprising-truth-about-toning-shoes/#.TmqE12B4uaY.blogger" target="new">The (Unsurprising) Truth About Toning Shoes</a><br />
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You want to know how I am getting lean, toned and gaining muscle all over my body? By<b> simply eating healthier and working out </b>5-6 times a week! Just see for yourself in this video of me bringing it!<br />
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It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with nutritious food and what to avoid, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-50363265664171145112011-09-06T17:00:00.004-06:002011-09-07T10:25:14.617-06:00Acts like a salad. Tastes like a dessert!<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-uGmnDDc4HFg/TmeaxBfQl9I/AAAAAAAAASY/ud9e0mZ9IHw/s1600/shakeology.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-uGmnDDc4HFg/TmeaxBfQl9I/AAAAAAAAASY/ud9e0mZ9IHw/s200/shakeology.jpg" width="192" /></a></div>So here's the thing, I'm a huge skeptic when it comes to certain health claims. I get even more suspicious about the product by the way in which a company markets their product. There are just so many businesses that want you to spend your dollars on what they claim is THE BEST thing since sliced bread that will turn your health around. I've avoided these marketing schemes like the plague and instead have chosen to focus on the very best whole foods that money can buy, as well as a <a href="http://www.drwhitakersupplements.com/forward-plus.php?sid=GJW195" target="new">mutli-vitamin/mineral supplement</a>. I've also been investing in my health by buying and using a quality whey isolate protein powder as a way to up my lean protein intake. As seen by <a href="http://david-vanderleek.blogspot.com/p/my-progress.html" target="new">my results so far</a>, it's proven to be a very successful combination in regaining control of my health and fitness over the past 6 months. I'm living proof that if you want results and are willing to put in the exercise work and eat healthy, you can have amazing results. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-tuKA7oDqCU4/TmadxLFLe8I/AAAAAAAAAR4/8g5FEN790Hg/s1600/nutritiousfood.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://3.bp.blogspot.com/-tuKA7oDqCU4/TmadxLFLe8I/AAAAAAAAAR4/8g5FEN790Hg/s200/nutritiousfood.jpg" width="200" /></a></div>There is a catch though. I've had plenty of time available to me to achieve my goals, but some people are not so fortunate and don't have the luxury of hand preparing every single meal to maximize their nutrition. I on the other hand have. However, I just don't think I'm getting my money's worth on spending about 120 dollars a month on my current supplements and protein powders. They've been a huge asset to my health, but what if there was a something that offered even better nutrition, tasted great and I didn't have to eat huge bowls of fruits and vegetables to equal the nutrition, for about the same as what I'm spending now? What if I could replace just one of my daily meals and still have a way to fully nourish my body with super nutrients for optimal health? What if I could save myself some time and a little money while at the same time losing weight, reducing my cravings, increasing my energy levels and stamina and have a healthy digestive system? I'd be all for that!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-mxxQQu4omDY/TmadjnS3zMI/AAAAAAAAAR0/0Go75ZMOTpE/s1600/fuelforlife.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-mxxQQu4omDY/TmadjnS3zMI/AAAAAAAAAR0/0Go75ZMOTpE/s200/fuelforlife.jpg" width="200" /></a></div>Many people struggle with finding the right solution that works for them to lose unwanted pounds. We all know we need to eat foods that supply our bodies with essential nutrients, natural whole foods that maintain the vitamins, minerals and fiber, but that are stripped from highly processed foods. I have gone out of my way to boost my health by consuming superfoods such as maca root, goji berries, bee pollen, amaranth, quinoa, green tea, chia seeds, spinach, pineapple and blueberries to name just a few. I've been adding these superfoods to my <a href="http://www.facebook.com/media/set/?set=a.10150286230249167.400037.823629166&l=1409ff07f1&type=1" target="new">home made green smoothies</a> which I consume daily when I can't have a sit down meal or the time to prepare and cook a meal. My smoothies have made a huge difference in my diet and improved my health. Our bodies need ingredients it can easily absorb and utilize. It needs the combination of digestive enzymes, prebiotics, antioxidants, phytonutrients, essential amino acids and many other ingredients that frankly I am still lacking despite my very best efforts to eat clean. Even eating all the servings of fruits, vegetables, lean proteins and whole grains every day does not supply me with complete nutrition for maximum performance. I want the best octane <a href="http://david-vanderleek.blogspot.com/2011/06/fuel-for-race-of-life.html" target="new">fuel for the race of life</a>! <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-21W0QnIec5g/TmaeaVyYS_I/AAAAAAAAASA/-d1KjkPLaJU/s1600/226916_10150286230329167_823629166_9428727_4035618_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-21W0QnIec5g/TmaeaVyYS_I/AAAAAAAAASA/-d1KjkPLaJU/s200/226916_10150286230329167_823629166_9428727_4035618_n.jpg" width="150" /></a></div>Imagine combining 70 natural ingredients into one drink! There's no way possible for me to do that in my <a href="http://www.vitamix.com/" target="new">vita-mix blender</a>, no matter how hard I were to try, and I throw a LOT of ingredients into my home made green smoothies as you can see. I recently tried to get my brother to give my smoothie a try and he couldn't even get one swallow down! He said it tasted like grass! Even my coworkers mock me and make fun of my smoothies! LOL!! However, I know it's healthier than processed and fast foods, and I've probably grown accustomed to it gradually as I've added more and more to my smoothies. But wouldn't it be great if you could get over <b>70 natural ingredients into one smoothie that acts like a salad but tastes like a dessert! </b>I want a health food that has proven results! I want it backed by good solid scientific research! It must leave me feeling full and satisifed and contain only the best of superfoods that are avaialable on the market at a fair price. So I've decided to put it to the test.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-u2zDLZtq9DU/TmeZeSkh2qI/AAAAAAAAASU/QPCLkY3JiZs/s1600/supplementfacts.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-u2zDLZtq9DU/TmeZeSkh2qI/AAAAAAAAASU/QPCLkY3JiZs/s320/supplementfacts.jpg" width="238" /></a></div>Like I said, I'm a huge skeptic and don't lightly make decisions when it involves my money and my health. But an investment with proven results is certainly something that deserves my attention. I'm also very careful about what I might recommend to my friends and family. I've put off for six months giving this product a fair shake, no pun intended. LOL! But I'm at a point where I want to take my fitness goals to a whole new level and my body is going to need the perfect combination in order to transform into a lean mean machine. I need this food to help build muscles, improve my skin and hair, support a clear mind and mental clarity, improve my mood and reduce my cravings. I need this food to reduce the free radicals that cause oxidative damage. I want to lower my chances for degenerative conditions such as heart disease, high blood pressure, dementia and arthritis. I need this food to boost my immune system, help fight disease and sickness, to slow down my aging process and detoxifiy my body. I need this food to help protect my body from stress and create balance in my hormone and immune system. I need this food to supply better intestinal health and aid my digestive process. I need this food to be easily broken down and increase absorption of nutrients. Is there any such shake, meal or vitamin that can make this claim and back it up with proof? YES there is! I'm willing to put it to the test when a claim as substantial as that is made. Just check out these supplement facts on this nutritional label by clicking the image on the left for full size. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-lZNBKuHY8mg/Tmak5pa1T1I/AAAAAAAAASQ/I2Abm3JSa3k/s1600/IMG_0299.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-lZNBKuHY8mg/Tmak5pa1T1I/AAAAAAAAASQ/I2Abm3JSa3k/s1600/IMG_0299.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-lZNBKuHY8mg/Tmak5pa1T1I/AAAAAAAAASQ/I2Abm3JSa3k/s320/IMG_0299.JPG" width="320" /></a></div>This shake is going to replace my whey isolate protein powder and the mutli-vitamin/mineral supplements I've been taking as part of my healthy diet with no extra out of pocket expense. I still plan to continue making my green smoothies, but this additional smoothie shake is likely going to be the healthiest meal of the day. I have not been paid to endorse this product and I receive no compensation by way of any affiliation. I am simply passing along to you my interest in a healthy product that may be of benefit to you in your own health journey. If this doesn't transform my health in 30 days, I'll be getting a full refund, even if the bag is totally empty! I can't go wrong putting it to the test. So, I've decided to try it for just one month, I'm committed to that and now let's see how far I'll succeed with <a href="http://shakeology.com/" target="new">Shakeology</a> from BeachBody, a dietary supplement. It will replace one meal each day at a cost of about 4 dollars per meal. Pretty inexpensive if you ask me when you consider the cost of junk processed foods that contain so little nutrition. You don't have to look far when you leave your home to see the fast rising trend of people being overweight and obese from poor diet and nutrition. Make no mistake my friends, you are what you eat and drink! <br />
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Most people want to have better health. Most people would like to do something positive for themselves and that will also help others and make a difference. If you keep on eating what you've been eating, you'll keep on feeling and looking the same with no change. I want to be a success story that you can follow, and get inspired and motivated to make a positive change in your own life. Take that first step to freedom of body and mind. Your chance is here and I hope you will take it! It all starts with a decision. Decide, commit, succeed!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-48530411491400317662011-08-15T12:41:00.000-06:002011-08-15T12:41:56.572-06:00Drink Up - Give Your Body What It Needs<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-mIbDhnNrfcc/Tkllc_I5EOI/AAAAAAAAARY/QTD1W7UEohU/s1600/glassofwater.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-mIbDhnNrfcc/Tkllc_I5EOI/AAAAAAAAARY/QTD1W7UEohU/s200/glassofwater.jpg" width="150" /></a></div>What should I drink? How much should I drink? What frequency do I need to drink? When is a drink needed? It would seem that something as simple as water may be very complicated. But it doesn’t have to be that way. Many of us don't get enough water for whatever reason or excuses we can come up with to rationalize why we don’t or won’t. Life is busy, we substitute, we’re forgetful, too many bathroom breaks and sometimes we just don't care. Survival without food is possible for several weeks, but try to go without water for more than a week and expect to perish. Even going without proper hydration for several hours takes its toll on your health. <br />
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Your total adult body weight consists of between 60 to 70 percent water. The human body needs all that water for so many different functions, such as elimination of waste and toxins, regulating body temperature, producing digestive enzymes, distributing minerals, vitamins, amino acids, glucose, and many other nutrients to your cells and many other important roles in your health. Life, as we know it, cannot exist without this one simple ingredient, purified water. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-qJrWx_tnTmA/Tkll_LT4HsI/AAAAAAAAARk/oqxRqHjjiow/s1600/dehydration.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-qJrWx_tnTmA/Tkll_LT4HsI/AAAAAAAAARk/oqxRqHjjiow/s1600/dehydration.jpg" /></a></div><span id="goog_824918911"></span><span id="goog_824918912"></span>Dehydration occurs with as little as a 1% loss of total body weight as a result of fluid loss. If you fail to replenish daily water losses over time or lose a lot of body water in a very short period of time, you will notice signs of thirst. Fatigue, loss of appetite, dark urine, poor concentration, clumsiness, dizziness or light headedness and cramping in limbs, stomach or back, to name just a few. By the time you feel these signs of thirst, it’s already too late! <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-8OXZ7UxW5mQ/TklmKXTiV0I/AAAAAAAAARo/h3lSZnGopmw/s1600/8cupsaday.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="182" src="http://1.bp.blogspot.com/-8OXZ7UxW5mQ/TklmKXTiV0I/AAAAAAAAARo/h3lSZnGopmw/s200/8cupsaday.jpg" width="200" /></a></div>There’s no hard and fast rule to how much water a person needs daily. If you’re active, you’ll consume more. If you live in a hot climate, you’ll consume more. Listen to your body. But as a general rule of thumb, most in the debate agree that eight 8-ounce cups of water throughout the day is about what’s needed for an adult to replace what’s lost. Drinking purified water, or eating water rich foods regularly throughout the day every couple of hours will maintain what your body needs. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-WB9D3gOMYkM/TklmQyhTE5I/AAAAAAAAARs/6VU2yKoueAQ/s1600/postrx.jg.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-WB9D3gOMYkM/TklmQyhTE5I/AAAAAAAAARs/6VU2yKoueAQ/s1600/postrx.jg.JPG" /></a></div>It is especially important to stay hydrated during intense or strenuous exercise, and especially during the warmer times of year by consuming enough fluid to replace that lost to sweating. If you become mildly dehydrated, drink water slowly one sip at a time to replace lost fluids. Besides purified water, I have found from my own experience that <a href="https://www.rivalus.net/products/postrx/" target="new">recovery drinks </a>after a workout are extremely effective at replenishing the body with the essential nutrients lost during vigorous exercise and rehydrate the body with lost fluids. <br />
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Drinking a sufficient amount of clean water is one of the smartest things you can do for yourself and will help your body to prevent short changing itself. So the next time you reach for a coffee loaded with syrups, sugars and whipped cream, before you indulge in sodas, carbonated beverages and sugar loaded juices, reach instead for the one drink that truly satisfies thirst and improves your health, water!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-5KTSbLtDqsY/TklmntdRxlI/AAAAAAAAARw/iiMXhuY2lQc/s1600/nutritiousfood.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://3.bp.blogspot.com/-5KTSbLtDqsY/TklmntdRxlI/AAAAAAAAARw/iiMXhuY2lQc/s200/nutritiousfood.jpg" width="200" /></a></div>It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with nutritious food and what to avoid, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com1tag:blogger.com,1999:blog-6589207604263049858.post-61236538392126165572011-08-11T21:34:00.001-06:002011-08-11T21:41:35.931-06:00The Heart of the Matter - Lose to Win!<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-eyuTXGzA1sU/TkSUoa8nYvI/AAAAAAAAAQg/Lr0qawz4NMc/s1600/risingabove.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-eyuTXGzA1sU/TkSUoa8nYvI/AAAAAAAAAQg/Lr0qawz4NMc/s1600/risingabove.jpg" /></a></div>My road back to health and fitness is a personal journey filled with many steps and bites taken each day. It took many years for my health to be damaged and will take many more for that to be completely undone. However, I have experienced what many would call an <a href="http://david-vanderleek.blogspot.com/p/my-progress.html">amazing transformation</a> in just six months. My challenges were certainly not the same degree that some people will face. But have no doubt, I struggled daily with choosing to eat healthy, exercise and stop making excuses! <b>It's all in your mindset</b>. Sure I made some mistakes along the way too. I hope you can learn from my personal experience and take away from it what you need to succeed in your own personal journey. <br />
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<span style="font-size: large;"><i> Every man is free to rise as far as he's able or willing, but the degree to which he thinks determines the degree to which he'll rise.</i> - <b>Ayn Rand<br />
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I am often asked now, “<b>What did you do to lose weight and improve your health?</b>” There are several factors that can be identified in the success of people who lose weight. But first, by identifying the things that led to my packing on the weight, I can offer some tips for a weight loss plan that will work when you <b>decide and commit to doing them</b>, as it has done for me. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-hgcDqRfsX1Q/TkSWWrseqnI/AAAAAAAAAQk/QnaRJg6ejjY/s1600/pantsshrunk.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-hgcDqRfsX1Q/TkSWWrseqnI/AAAAAAAAAQk/QnaRJg6ejjY/s1600/pantsshrunk.jpg" /></a></div>I love food! Before I began my weight loss routine, I would eat more or less whatever I desired. I could stuff myself to the point where shortly afterward I would hurt. I would <b>eat and drink whatever I could get my hands on</b>. I had no idea how many calories I was consuming. I also had <b>no idea what my body needed calorie wise</b>. I liked to <b>stay up late, snacking</b> on a huge bowl of mixed nuts, chips and other junk food in one hand and a drink in the other. There were days where I was so tired upon waking up that I would snooze in bed till the very last minute, with just enough time to spare to get to work on time. That meant that <b>many breakfasts were skipped</b>. For lunch and dinner there was rarely a time where I wouldn’t <b>fill up on meat with very little vegetables</b> on the plate. <b>Fruit was not part </b>of my regular diet. My diet consisted of <b>very little fish and other lean proteins</b>. I love bread and would daily down a peanut butter and honey sandwich on <b>white bread. I ate lots of white flour foods,</b> pasta, a ton of white rice and many other<b> processed and canned foods</b>. My meals were spontaneous. I’d come home, look in the fridge to see what was there and <b>grab whatever I could </b>to fill my stomach. At work, lunch often consisted of KFC, A&W and other <b>fast foods</b> including the fries and pop! I loved to <b>drink slurpee’s, down energy drinks, knock back a few beers</b> daily and the list of high calorie beverages goes on and on. Water was not high on my list of things to drink. <b>I rarely exercised.</b> Sure I’d go to the swimming pool now and then or go for a walk from time to time. I cut the lawn when it had to be done and shoveled the sidewalks in the winter. But generally, my time was spent on the couch watching television, on the computer playing games and more or less being a slouch on my butt. So imagine that’s your kind of lifestyle and what years of these bad habits will do to your health. My <a href="http://david-vanderleek.blogspot.com/p/my-progress.html" target="new">before pictures </a>are evidence of what happened. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-z82-NC96CVY/TkSXKuTU2qI/AAAAAAAAAQo/VQpuFNhNgxw/s1600/workhard.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-z82-NC96CVY/TkSXKuTU2qI/AAAAAAAAAQo/VQpuFNhNgxw/s1600/workhard.jpg" /></a></div>So now that I’ve identified the actions that damaged my health, let’s take a look at a plan that works to heal yourself through <a href="http://david-vanderleek.blogspot.com/2011/06/does-it-really-matter-what-you-eat.html" target="new">proper nutrition</a> and <a href="http://david-vanderleek.blogspot.com/p/my-p90x.html" target="new">exercise</a>. This plan is called Decide, Commit, Succeed! IT IS HARD WORK! Do not underestimate how tough it’s going to be and how committed you’ll need to be to get the results you want. Amazing effort brings amazing results when you make a promise to yourself and follow through with your plan!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-bBD_sGJVJDk/TkSZLrFWHEI/AAAAAAAAAQs/6exWDQYxWB8/s1600/plan.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-bBD_sGJVJDk/TkSZLrFWHEI/AAAAAAAAAQs/6exWDQYxWB8/s320/plan.jpg" width="181" /></a></div>Figure out where you are. <b>How many calories does your body need </b>and how many to burn off. Besides the kinds of food you eat, you need to burn more than you take in to lose weight. There are some free food journaling websites that you can use to track what you eat. Do it! You won’t know where you need to be until you know where you currently are. One of the <b>most important meals of the day is breakfast</b>. Don’t skip it! Matter of fact, besides three small portion meals each day, I recommend two or three snacks throughout the day between meals. Your diet must <b>include fruits, vegetables and lean proteins, including fish, white poultry and legumes</b>. Toss the white bread and all other white foods in the trash! There’s zero nutrition in them and the refined simple carbohydrates play havoc with your blood sugar levels and pack on fat. Instead, <b>eat whole grains </b>in all their varieties. Don’t wing it! Spontaneity is good in the bedroom, but <b>for meals it’s best to plan ahead.</b> Write down what you’re going to eat and when you’re going to exercise. <b>What you drink is critical</b>. Soda pop, alcohol, energy drinks, etc contain empty calories, meaning no nutrition. So eliminate these and eat the nutritional calories your body needs. <b>Drink plenty of water</b>. Nutritional food is 80 percent of the formula for success in your weight loss plan. The other 20 percent is <b>vigorous exercise 5 to 6 times a week</b>! Make sure you plan for it and make it a priority. It’s an investment in your health, so don’t let anything distract from you committing to this daily regimen. Schedule yourself an appointment on your calender!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-BECq0OZRvmY/TkSZfkCR0eI/AAAAAAAAAQw/r_9bKkMCSig/s1600/wheel.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-BECq0OZRvmY/TkSZfkCR0eI/AAAAAAAAAQw/r_9bKkMCSig/s1600/wheel.jpg" /></a></div><b>You don’t need a gym or club membership. You don’t need to be a star on a television show.</b> All you need to succeed is listed in the simple weight loss tips above that worked for me and have worked for thousands upon thousands of people who decided to take control of their health and stop making excuses. Don't reinvent the wheel. No fancy gadgets. No gimmicks. Just good old fashioned eat healthy and exercise. Just show up and keep pushing play! It’s your choice! <br />
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I hope that by reading through my <a href="http://david-vanderleek.blogspot.com/p/site-map.html" target="new">blog archive</a> that you'll be truly inspired and feel <a href="http://david-vanderleek.blogspot.com/2011/06/get-motivated-and-get-off-your-butt.html" target="new">motivated to get off your butt</a>. I’d be happy to read what you have to say about my blog posts and answer any questions you may have. Let me know how you're progressing in your own personal journey. We strengthen each other in the sharing of our stories, and I'd enjoy hearing from you. So tell me what's worked for you, what hasn't, what you're challenges are, what your successes are and more. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-zBRv_z51ELE/TkSZt4HtcCI/AAAAAAAAAQ0/aIMD0lyHXxE/s1600/nutritiousfood.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-zBRv_z51ELE/TkSZt4HtcCI/AAAAAAAAAQ0/aIMD0lyHXxE/s200/nutritiousfood.jpg" width="200" /></a></div>It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with<a href="http://david-vanderleek.blogspot.com/2011/06/fantastic-fitness-foods.html" target="new"> nutritious food </a>and <a href="http://david-vanderleek.blogspot.com/2011/07/sugar-sugar-you-got-me-wanting-you.html" target="new">what to avoid</a>, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started! David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-82805595614438045342011-08-09T14:15:00.002-06:002011-08-09T14:35:30.813-06:00Big Fat Fiasco<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-imBRjixk3Yg/TkGR3pyQToI/AAAAAAAAAQY/c7pGXF8t52M/s1600/paradigmshift.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="161" src="http://1.bp.blogspot.com/-imBRjixk3Yg/TkGR3pyQToI/AAAAAAAAAQY/c7pGXF8t52M/s200/paradigmshift.jpg" width="200" /></a></div>What is good science and bad science? What is open minded and closed minded thinking? How do you recognize a cognitive bias toward long held views or beliefs when presented with better information and a fuller consideration? Are we willing to consider the possibility that certain claims are no longer valid? When it comes to our health and fitness, there are so many differing views, studies, research, explanations and scientific claims. It all seems so confusing. Have we been fed a load of bologna?<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-cUut2GsPpSo/TkGSd31aXUI/AAAAAAAAAQc/hLyRxCZwGlQ/s1600/fathead.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-cUut2GsPpSo/TkGSd31aXUI/AAAAAAAAAQc/hLyRxCZwGlQ/s200/fathead.jpg" width="158" /></a></div>We've all heard, read and seen in the news the countless stories of an obesity epidemic in North America and people dying from heart disease. Everywhere I go now I am shocked at just how many people are so large! Not just large, but ginormous! Having been there once myself, it's now something I more conscious of. The film <a href="http://www.youtube.com/watch?v=LgBLQIJEcbE" target="new">FAT HEAD</a> reveals that <b>nearly everything we've been told about obesity and healthy eating is wrong.</b> Former health writer Tom Naughton serves up some startling facts in this no nonsense film. In the following YouTube segments of a speech by Tom Naughton, he explains the Big Fat Fiasco. <br />
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So get yourself comfortable and prepare to be stunned by what you're about to watch and learn as many of the myths of obesity and healthy eating are shredded like fat on a treadmill! <br />
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Big Fat Fiasco pt. 1 <br />
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Big Fat Fiasco pt. 2 <br />
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Big Fat Fiasco pt. 3<br />
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Big Fat Fiasco pt. 4 <br />
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Big Fat Fiasco pt. 5 <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-imBRjixk3Yg/TkGR3pyQToI/AAAAAAAAAQY/c7pGXF8t52M/s1600/paradigmshift.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-imBRjixk3Yg/TkGR3pyQToI/AAAAAAAAAQY/c7pGXF8t52M/s1600/paradigmshift.jpg" /></a></div>So I ask again, what is good science and what is bad science? What is <a href="http://www.youtube.com/watch?v=T69TOuqaqXI" target="new">open minded and closed minded</a> thinking? How do you recognize a <a href="http://www.youtube.com/watch?v=UOMqDIXsLm8" target="new">cognitive bias</a> toward a pattern, long held views or beliefs when presented with better information and a fuller consideration? Are we willing to consider the possibility that <a href="http://www.fathead-movie.com/index.php/no-bologna-facts/" target="new">certain claims are no longer valid</a>? Benjamin Franklin said it best, “For having lived long, I have experienced many instances of being obliged, by better information or fuller consideration, to change opinions, even on important subjects, which I once thought right but found to be otherwise.”<br />
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Films can have a strong and immediate impact, but there's no substitute for reading. <b>READ PEOPLE, PLEASE READ</b>. I hope you'll take the time to carefully read through the <a href="http://david-vanderleek.blogspot.com/p/site-map.html" target="new">many posts I've included in my blog</a>. They contain a wealth of education that will hopefully inspire you to pursue a healthier lifestyle. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-Ro3lCdqDnvA/TkGRArv-ArI/AAAAAAAAAQU/Sv4tcd7SBiU/s1600/nutritiousfood.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://4.bp.blogspot.com/-Ro3lCdqDnvA/TkGRArv-ArI/AAAAAAAAAQU/Sv4tcd7SBiU/s200/nutritiousfood.jpg" width="200" /></a></div>It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with<a href="http://david-vanderleek.blogspot.com/2011/06/fantastic-fitness-foods.html" target="new"> nutritious food </a>and <a href="http://david-vanderleek.blogspot.com/2011/07/sugar-sugar-you-got-me-wanting-you.html" target="new">what to avoid</a>, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started! <br />
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David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-19264220581884749952011-08-07T19:54:00.001-06:002011-08-07T22:07:07.946-06:00Sukuma Wiki<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-PpOK5lUAwQg/Tj8_V5F50EI/AAAAAAAAAQQ/1LKJPjMJYz8/s1600/kenya.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-PpOK5lUAwQg/Tj8_V5F50EI/AAAAAAAAAQQ/1LKJPjMJYz8/s200/kenya.jpg" width="200" /></a></div>I'm on the lookout lately for unique and exotic foods that are easy to make, high in nutrients and delicious to the taste! I happened upon this quite by chance recently looking for ways to combine the leafy green vegetables from our home grown garden. We have Kale, Swiss Chard and Spinach in plenty and in season. The recipe I share today is simple, it's quick, it uses fresh ingredients that you can get locally at your grocer or from your garden! Get ready to love Sukuma Wiki!<br />
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<span class="st"><b><i>Sukuma wiki</i></b>, Swahili for "stretch the week," is a ubiquitous Kenyan dish. Nutritious and tasty, it is a way of "stretching" out kitchen resources. Served alone or with a side dish of fish or Kenyan <a href="http://www.whats4eats.com/grains/ugali-recipe" target="new">Ugali</a>. </span>In Kenya, the plant traditionally used is <a href="http://www.flickr.com/photos/prondis_in_kenya/2344526617/" target="new">a tall-growing cabbage variety</a> elsewhere known as "walking stick cabbage" for the tall woody stalk it produces. <br />
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Some of the health benefits of Sukuma wiki, Kenyan Style Sauteed Greens, are high protein, calcium and iron, a variety of other essential vitamins and minerals, it's extremely nutrient rich, plus it's antioxidant health benefits. The darker the leafy greens, the healthier it is for you! So, here's the recipe I used for <b>Sukuma wiki</b> along with some pictures I took during the preparation and cooking process.<br />
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<b>Ingredients:</b><br />
2 Tablespoons Virgin Coconut Oil<br />
1 Large Sweet Onion chopped<br />
1 Tomatoe diced<br />
A large handful each of Kale, Spinach, Swiss Chard, Collard Greens, chopped <br />
1/4 Teaspoon of Himalayan Crystal Salt<br />
1/4 cup of Coconut Milk/Cream<br />
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Add coconut oil to medium hot pan and sautee onions for about 5 minutes . Add diced tomatoe and sautee for a few more minutes. Add leafy greens, 1/4 cup of water, salt and sautee while occassionaly stirring, for about another 5 minutes, or until tender. Dish into two bowls and top with a splash of the coconut milk.<br />
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<tr> <td><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-J8JsnXikGZs/Tj89KklDttI/AAAAAAAAAQE/dnaXJ3oC82M/s1600/sukumawikisautee.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-J8JsnXikGZs/Tj89KklDttI/AAAAAAAAAQE/dnaXJ3oC82M/s1600/sukumawikisautee.jpg" /></a></div><br />
</td> <td><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-VMvxEZ2yU60/Tj89KYOMleI/AAAAAAAAAQA/_YmF9MljiC8/s1600/sukumawikiready.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-VMvxEZ2yU60/Tj89KYOMleI/AAAAAAAAAQA/_YmF9MljiC8/s1600/sukumawikiready.jpg" /></a></div><br />
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</tbody></table></center>If you want to spice up your sukuma wiki, add some hot sauce or chili peppers! The recipe is very flexibile when it comes to choosing what leafy greens you want to add. If you want more protein, grass fed organic beef or chicken is an alternative. I totally enjoyed eating this dish vegan style! I hope you enjoy this delicious recipe and let me know how it turned out for you! Remember that when people eat meals together, there are no strangers! <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-_vI6DTA23bE/Tj8-gUrQzUI/AAAAAAAAAQM/RdRTShkerSA/s1600/nutritiousfood.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-_vI6DTA23bE/Tj8-gUrQzUI/AAAAAAAAAQM/RdRTShkerSA/s200/nutritiousfood.jpg" width="200" /></a></div>It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with <a href="http://david-vanderleek.blogspot.com/2011/06/fuel-for-race-of-life.html" target="new">nutritious food and what to avoid</a>, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-47242792401457866602011-08-04T17:23:00.001-06:002011-08-04T17:35:31.779-06:00My Story, My Opportunity, My Journey, My Choice, My Time, My Life<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-z7jL4BI5AoQ/TjsZ6MFvWEI/AAAAAAAAAO4/Zf4pSDjf0XE/s1600/purpose.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-z7jL4BI5AoQ/TjsZ6MFvWEI/AAAAAAAAAO4/Zf4pSDjf0XE/s1600/purpose.jpg" /></a></div>What keeps me pressing forward? What’s my purpose? Do I want a like minded community, meeting new people and making new friends? Do I do this to compete, for athleticism, to improve my quality of life, to have fun? Do I want to look better and have more self esteem and confidence? Is my purpose to gain more out of life, to have more energy, a stronger mind and body? What is your purpose and what is your reason? In the next few minutes, I share with you my story, my opportunity, my journey, my choice, my time and my life. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-NUeXZ0b4Ymg/TjseXgxaMwI/AAAAAAAAAPM/kKUMGIRjNms/s1600/fatman.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-NUeXZ0b4Ymg/TjseXgxaMwI/AAAAAAAAAPM/kKUMGIRjNms/s1600/fatman.jpg" /></a></div>I was out of shape and I felt bad about myself. So why then was I so out of shape? Here are some of the excuses I played over and over like bad reruns: Too tired after work, I’m always too busy, there aren’t enough hours in the day, I can’t get to the gym, why should I work out when my family and friends don’t, I’m not in that bad of shape, I’ll have to spend money to buy new clothes, and my list went on and on. What’s your excuse? I had many excuses and this is the body it got me! -----------> <br />
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You don’t have to choose to make bad choices over and over again at breakfast, lunch and dinner. Be a little open minded here and willing to try new things and you’ll soon discover how easy it gets to make healthy choices. My results did not happen by tearing up a few moves from a muscle magazine. It happened by using a system that told me exactly what to do, everyday for 90 days. That’s MY P90X! It seriously challenged me, but with the challenge came an amazing transformation. My hope is that what I've achieved and this blog will inspire you to find your purpose, your reason.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-JsSK6RGpwCw/Tjsd4-3ppKI/AAAAAAAAAPI/gRRMxMje7IU/s1600/sexyshot1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-JsSK6RGpwCw/Tjsd4-3ppKI/AAAAAAAAAPI/gRRMxMje7IU/s1600/sexyshot1.jpg" /></a></div>I’ve gotten into the best shape of my life simply by working out at home! I did it in 90 days and now I’m consistent with my fitness and health! The coined phrase that practice makes perfect is true when combined with variety, which is the spice of life. When you realize how quickly you can transform your body in your own home, with very little gear, you’ll be surprised by how easy it is to make the time. Time flies when you start to see rapid results like I did in 90 days, in 180 days and so on, so I simply keep on pushing play. My life will never be the same again! <-------- I hardly recognize myself<br />
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Let me give you a glimpse into my life as I write candidly here and share with you the reason for my wanting to make a major change. Before P90X I took life one day at a time, on the couch, watching TV, in front of the computer living in virtual reality games, being plain old lazy. I had no interest in outside sports, no gym activity and a very sedentary lifestyle. I tried a couple of times to get inspired and motivated to change my bad habits, but kept making excuses and going back to the lazy routine. It was easier. I didn’t like the hard workouts. I felt alone without any real support or encouragement. I didn’t have a lot of hope. It just didn’t seem like I could climb out of that rut on my own and I didn’t know who I could turn to for help. So I found comfort in what I ate and drank. It just didn’t feel like my health mattered anymore to me. My quality of life was deteriorating. I’d get up in the morning tired, go to work and struggle to feel energized to make it through the day, come home to pass out on the couch and rely on my wife and children to pick up my slack. I was sacrificing for things in life that really didn’t matter, when all along what was most important was right at home, my family. In short, I was going nowhere fast and the tracks of life were running out! I was at a tipping point. Do I sacrifice about one hour of my time per day or do I sacrifice what I care about most? The choice was pretty clear. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-LnRhqJNP9B0/TjsdEzX2STI/AAAAAAAAAPE/opnPNB3LP94/s1600/YODA.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="197" src="http://1.bp.blogspot.com/-LnRhqJNP9B0/TjsdEzX2STI/AAAAAAAAAPE/opnPNB3LP94/s200/YODA.JPG" width="200" /></a></div>"Do or do not, there is no try" as Yoda explained to a non-believing Luke Skywalker in the epic movie Star Wars when Luke was attempting to lift a massive object. Our mind is indeed a very powerful force. Our thoughts and words unleash the power of our mind into our actions. I have been through the phase of <b><i>TRY</i></b> and I most certainly failed time and time again. Trying anticipates failure. By changing the words, we change our mindset and although there is still the chance of failure, we don’t program ourselves for it. Instead when I say <i><b>I will DO this</b></i>, it focuses on success! <b>DECIDE, COMMIT, SUCCEED</b>. That’s the mantra of the P90X Fitness Program and it has become my motto. I was ready to change my life. So I dug in and I trusted the routine and nutrition guide and went for it! The journey starts with that first step, one small step for man, one giant leap for mankind! Imagine how different the world would be if we each took that first step to ending the fat trend. <br />
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My reason for changing is simple, I had a choice to make. You have a choice too. Were you expecting a more complicated answer? How do you choose what to be or not to be? Do you want to be better than before? Who do you surround yourself with? How long do your better choices last? I had to decide whether to continue to be a slacker or finally get my act together. I’m not getting any younger. No one else could do this for me. I had to make the choice to stop making it about me all the time and be an example to people in my life who need a role model, a father and a dad. I would no longer allow these external forces and my own weak mindset to control my life. At the age of 48 some might call this a mid-life crisis. I call it a miracle and am grateful for the gifts and time that I have in my life. How we use these to help each other is the true measure of our success.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-N75jzBF6KAA/TjshbwDyGaI/AAAAAAAAAPU/NJSQ64Usv9E/s1600/change.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" src="http://4.bp.blogspot.com/-N75jzBF6KAA/TjshbwDyGaI/AAAAAAAAAPU/NJSQ64Usv9E/s200/change.jpg" width="200" /></a></div>Be the change you want to see in the world. Take that step today. If you need help, please ask. I’m not in this for the contests. I’m not in this to sell you something you don’t need. I’m not here to recruit you for any business opportunity. This is simply my way of starting to give back instead of continually taking from everyone else. I would like you to have what I’ve gained. I made the switch and life is returning with vitality, with greater confidence, self-esteem, energy, love and new friends. I’ve gained so much more than what I lost. I’m so very grateful to my family and friends who have been a huge support for me. Honestly, I don’t know where I’d be today without P90X and the nutrition guidance I gained from my personal trainer Tony Horton. He got me out of my comfort zone and helped me to get real with life instead of living in a virtual reality. <br />
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I promise if you make a decision and make that commitment, it can happen for you too! Give yourself a gift, you deserve it! It will transform every aspect of your life, from the way you think about fitness to the way you think about your health and what you eat. If you too will commit to exercising and eating healthy, you too can go confidently in the direction of your dreams and really live the life you’ve imagined!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-31261085268153233032011-08-03T14:45:00.000-06:002011-08-03T14:45:18.803-06:00Honey I Shrunk My Pants<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-jvViRQFRi5k/Tjmvmt2-iDI/AAAAAAAAAOo/iC7LpeCL3Cc/s1600/tightpants.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="http://3.bp.blogspot.com/-jvViRQFRi5k/Tjmvmt2-iDI/AAAAAAAAAOo/iC7LpeCL3Cc/s200/tightpants.jpg" width="200" /></a></div>The right combination of diet and exercise is the key to dropping excess pounds. Do your pants or clothing feel tight or snug? An effective way of dropping a pant size is to change your diet and increase your activity level. Creating a deficit of calories will cause a loss of weight and lead to a smaller waistline. But first you need to establish a baseline for your daily calorie intake. I use the <a href="http://en.wikipedia.org/wiki/Harris-Benedict_equation" target="new">Harris-Benedict Equation</a> as a guide for determining my caloric needs to maintain my current weight.<br />
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<b>Women: BMR</b> = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)<br />
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<b>Men: BMR</b> = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-zllt2IlBYTI/Tjmv85hlgZI/AAAAAAAAAOs/1eTh0D9_EZ0/s1600/caldef.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-zllt2IlBYTI/Tjmv85hlgZI/AAAAAAAAAOs/1eTh0D9_EZ0/s1600/caldef.jpg" /></a></div>As an example, I’m 48 years old, 6’1” and weight 175 pounds. Using the above equation for men, 66 + (6.23 x 175) + (12.7 x 73) – (6.8 x 48) = 1757 calories. If I want to lose weight, I would strive for 500 fewer calories per day, or to gain weight I would add 500 calories to my daily diet. It takes an accumulative deficit of about 3500 calories to drop 1 pound. Over the course of weeks and months, it can add up fast and shrink your pant size!<br />
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If you want to burn even more calories, other than through reducing the amount you eat, you need daily exercise. You burn calories through physical activities like biking, jogging, walking, swimming and other athletic sport activities. It’s recommended to get at least 30 to 60 minutes of daily exercise. By combining my reduced calorie diet and<a href="http://www.beachbody.com/P90X" target="new"> P90X exercise</a>, I burned over 13 thousand calories more per week than I consumed, and I was successfully able to achieve an average weight loss of 15 pounds per month for the first three months. Since February 1st, I’ve lost a total of 65 pounds and 7 pants sizes! In the video, you can see how I look going from a 44 inch pant size to a 32!<br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/nQprC6pVaRc?rel=0" width="640"></iframe><br />
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To help you stay motivated, I recommend you track your progress. There are many online resources that are free such as <a href="http://www.fitday.com/" target="new">www.fitday.com</a> or <a href="http://www.sparkpeople.com/" target="new">www.sparkpeople.com</a> that have calories trackers that count what you eat, what you burn through exercise and help you reach your goal. It’s a great way to stay focused and get results!<br />
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One thing that you can do to greatly improve your health is by going with fresh fruits and vegetables. Skip the processed foods and choose foods that are lower in calories including whole grains and lean proteins such as fish and poultry.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-C66iaqjHDzM/TjmwdzeA1oI/AAAAAAAAAOw/JQIVcwC7Go8/s1600/P90X.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="42" src="http://1.bp.blogspot.com/-C66iaqjHDzM/TjmwdzeA1oI/AAAAAAAAAOw/JQIVcwC7Go8/s200/P90X.JPG" width="200" /></a></div>Lastly, to rev up your metabolism and burn more calories, start training your muscles through<a href="http://www.beachbody.com/P90X" target="new"> resistance workouts and weight lifting</a>. The more muscles you build and develop, the more calories you’ll burn and the more weight you’ll lose. Soon you’ll be fitting into the pants you wore when you were younger and you’ll look and feel great!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-txCa26UesR0/TjmwpXTLmcI/AAAAAAAAAO0/9pUG2a0efOM/s1600/nutritiousfood.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://1.bp.blogspot.com/-txCa26UesR0/TjmwpXTLmcI/AAAAAAAAAO0/9pUG2a0efOM/s200/nutritiousfood.jpg" width="200" /></a></div>It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with <a href="http://david-vanderleek.blogspot.com/2011/06/fuel-for-race-of-life.html" target="new">nutritious food and what to avoid</a>, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-46536600854155328692011-08-01T21:20:00.003-06:002011-08-01T21:31:05.534-06:005 Star Succulent Civiche<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-FAoYdnt6HRk/Tjdn77lPYjI/AAAAAAAAAOA/ACd-pScUewg/s1600/ceviche.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-FAoYdnt6HRk/Tjdn77lPYjI/AAAAAAAAAOA/ACd-pScUewg/s200/ceviche.jpg" width="183" /></a></div><b> </b>I was browsing <a href="http://www.heritage-festival.com/festival-menu/" target="new">online at the foods</a> that would be served at this years <a href="http://www.heritage-festival.com/" target="new">Heritage Festival </a>in Edmonton, Alberta, Canada and came across a food that caught my eye as being healthy and nutritious. It wasn't something I was familiar with, but sounded like it would be delicious based on the ingredients. So I took my search to Google to find out about <b>Ceviche</b>. Perhaps you've never heard of it either. So, here's what I found by way of explanation from <a href="http://en.wikipedia.org/wiki/Ceviche" target="new">Wikipedia. </a> <br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-xkPU6LF7P_U/TjdoDSyeBRI/AAAAAAAAAOE/QIFtSeFnQWc/s1600/ceviche2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="http://2.bp.blogspot.com/-xkPU6LF7P_U/TjdoDSyeBRI/AAAAAAAAAOE/QIFtSeFnQWc/s200/ceviche2.jpg" width="200" /></a></div>"<b>Ceviche</b> (also spelled <i>cebiche</i> or <i>seviche</i>)is a seafood dish popular in the coastal regions of the America's, especially Central and South America. The dish is typically made from fresh raw fish marinated in citrus juices such as lemon or lime and spiced with hot chili peppers. Additional seasonings such as onion, salt, and pepper may also be added. Ceviche is usually accompanied by a side that complement its flavors such as sweet potato, lettuce, corn or avocado. As the dish is not cooked with heat, it must be prepared fresh and for the right amount of time to avoid the potential for food poisoning."<br />
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The recipe I share is one that I made at home today, and both my wife and I really enjoyed it's fresh flavors and tasty textures. I let my wife try it first, to which after a few bites she announced that it was a keeper and I would be making that one again! There are apparently many health benefits to eating this popular Latin American seafood and veggie combination dish. Based on the ingredients used, here's a few that come to mind.<br />
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<ul><li>Helps to maintain a healthy heart</li>
<li>It is said by those who eat it that it decreases symptoms of arthritis</li>
<li>It's an immune system booster</li>
<li>Promotes healthier skin</li>
<li>Good for the eyes</li>
<li>May decrease the risk of Asthma</li>
<li>Helps in maintaining strong bones</li>
<li>May Reduce the risks of Alzheimer's</li>
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So when something that's so ridiculously healthy and also tastes so good, how can you not eat more?!! Here's my modified recipe from <a href="http://allrecipes.com/Recipe/ceviche/detail.aspx" target="new">allrecipes.com</a> for this delectable and refreshing Succulent Ceviche. <br />
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<b>Ingredients:</b><br />
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4-6 ounce of Tilapia (substitute scallops, halibut, red snapper, flounder, swordfish)<br />
2 cups of frozen cooked shrimp<br />
6 fresh whole limes, juiced, remove pulp<br />
2 whole red tomatoes, diced<br />
1/2 medium size red onion, finely chopped<br />
1 long stalk of celery, sliced<br />
1/2 yellow pepper, diced<br />
1/2 mango, diced<br />
4 inch of cucumber, peeled and diced<br />
1/4 to 1/2 cup of fresh cilantro, finely chopped<br />
1/2 teaspoon of freshly ground black pepper<br />
1/2 a large avocado, diced<br />
1.5 tablespoons of olive oil<br />
1/4 teaspoon of Himalayan crystal salt<br />
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<b>Directions:</b><br />
Rinse Tilapia (or substitute fish) and cut up into 1 centimeter pieces and place into bowl. Pour fresh squeezed lime juice over Tilapia. It should be completely covered by the lime juice. Juice more limes if needed. Chill the bowl in the refrigerator for about 1 hour, or until the fish is opaque (you cannot see through the pieces).<br />
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Add all the remaining ingredients together in a seperate mixing bowl and stir together gently. Take the fish and lime juice from the fridge after is marinated and pour into mixing bowl. Stir together gently and place back in the fridge to cool. We served these with some multi grain tortilla chips. Recipe makes 4 servings.<br />
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<i><b>Note: </b>Marinating times may vary depending on quantity and thickness of fresh raw fish pieces. Click image for larger scale.</i><br />
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Ceviche is simply fantastic and I highly recommend it! It's almost like a really chunky seafood salsa, only better! Doesn't that picture look mouth watering? IT IS, and I can't wait to have more!! Being my first attempt at making Ceviche, it turned out to be quite amazing and so worth all the chopping and dicing during the preparation. You will love this food if you enjoy seafood and veggies. Eat healthy my friends and enjoy!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-EhTir_nlAgQ/TjdpXHzjAHI/AAAAAAAAAOI/_v3ztXsSnSk/s1600/nutritiousfood.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-EhTir_nlAgQ/TjdpXHzjAHI/AAAAAAAAAOI/_v3ztXsSnSk/s200/nutritiousfood.jpg" width="200" /></a></div>Remember that it's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with <a href="http://david-vanderleek.blogspot.com/2011/06/fuel-for-race-of-life.html" target="new">nutritious food and what to avoid</a>, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-5717647075455785682011-07-31T14:07:00.001-06:002011-07-31T16:59:42.647-06:00Pick Your Own and Eat it Too!<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-wReVFEIv8PA/TjWxfryCXaI/AAAAAAAAAEQ/SEaARn_7tU4/s1600/gardenrows.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-wReVFEIv8PA/TjWxfryCXaI/AAAAAAAAAEQ/SEaARn_7tU4/s200/gardenrows.jpg" width="200" /></a></div>Despite my lack of childhood memories, I do remember the hours spent in the garden. We grew up on a small 3.5 acre parcel of land, much of which was a vegetable garden. A lot of time was spent weeding the rows, that seemed endless! If memory serves me correctly, our parents would compensate us for each row that was weeded. Trying to get my own children to weed is futile, even for money! Then came harvest time and the hours that took to pick and prepare the food for canning and freezing. What a huge chore! <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Ytv3wE3G7rw/TjWyrLkq-JI/AAAAAAAAAEU/qJ0P7VkwMZA/s1600/nochemicals.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-Ytv3wE3G7rw/TjWyrLkq-JI/AAAAAAAAAEU/qJ0P7VkwMZA/s200/nochemicals.jpg" width="191" /></a></div>I was never a real big fan of green beans as a child, unless they were smothered in butter and salt. There's such a difference in taste, in quality, in texture between a fresh vegetable and a frozen vegetable. And there's a difference too in whether it's mass produced with pesticides and herbicides. When you grow and pick your own it tastes so good and it's incredibly healthy knowing it's free of chemicals. They simply are better than anything you've ever had from a store! I love to eat green beans!<br />
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The rewards and benefits of picking and preparing your own food are just as huge as growing and tending a garden! I wish now that I'd pay a little closer attention to how my parents prepared the food for canning and freezing. Hindsight is 20/20, but fortunately there are many great resources available through the Internet that provide a wealth of knowledge on every topic you can imagine. I came across a website as I was searching for how to freeze my green beans from my garden. I needed clear <a href="http://www.pickyourown.org/pdfs/beansfreezing.pdf" target="new">directions, recipe, photo's and advice.</a> <br />
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In a nutshell, here are the 8 simple steps to freezing green beans, courtesy of <a href="http://pickyourown.org/" target="new">pickyourown.org</a>.<br />
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1. Get your green beans from the garden!<br />
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2. Wash the green beans.<br />
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3. Trim the end, and if you prefer cut into smaller pieces.<br />
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4. Get your blanching pots ready. <br />
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5. Blanch the green beans for about 3 minutes in boiling water. I steamed mine for 6 minutes.<br />
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6. Cool the green beans in ice cold water.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/--9-5XSPIS0g/TjWwUseSyrI/AAAAAAAAAEI/EzLbc1SJT0U/s1600/beanscool.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://4.bp.blogspot.com/--9-5XSPIS0g/TjWwUseSyrI/AAAAAAAAAEI/EzLbc1SJT0U/s200/beanscool.jpg" width="200" /></a></div><br />
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7. Bag the green beans in freezer bags or vacuum sealed Foodsavers.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-QxUyBVlgoqQ/TjWwb9crS0I/AAAAAAAAAEM/zxGcZW4CKXg/s1600/beansbagged2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://3.bp.blogspot.com/-QxUyBVlgoqQ/TjWwb9crS0I/AAAAAAAAAEM/zxGcZW4CKXg/s200/beansbagged2.jpg" width="200" /></a></div><br />
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8. Place the bags into the freezer.<br />
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Beans sealed in Ziploc bags with as much of the air extracted as possible will keep for about 9 months in the freezer. I always put aside some of the fresh green beans into the refrigerator to be eaten over the next week. If you seed your beans in stages, you can pick fresh all summer long. Nothing beats the flavor of a freshly cooked green bean from the garden! I highly recommend it. Yes, it's a lot of work. Yes, it costs a little money to plant a garden. It seems that anything worthwhile takes time and money. The seeds to plant that crop of beans were a few dollars and the water was free from mother nature this year. The time I put into it was well worth the effort. It's an investment in my health. This year we're going to try and harvest our own green bean seeds from our plants by letting some of them dry out on the vine.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-ATcScsvFE5w/TjWzS3y6PjI/AAAAAAAAAEY/sriC3tslBZQ/s1600/nutritiousfood.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://1.bp.blogspot.com/-ATcScsvFE5w/TjWzS3y6PjI/AAAAAAAAAEY/sriC3tslBZQ/s200/nutritiousfood.jpg" width="200" /></a></div>It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with <a href="http://david-vanderleek.blogspot.com/2011/06/fuel-for-race-of-life.html" target="new">nutritious food and what to avoid</a>, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-67931134301204912292011-07-30T07:43:00.000-06:002011-07-30T07:43:29.722-06:00A Love Affair<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-KNlsgByvDyg/TjOJ2uckamI/AAAAAAAAAN0/AYh6kJYg1GY/s1600/sensualchocolate.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-KNlsgByvDyg/TjOJ2uckamI/AAAAAAAAAN0/AYh6kJYg1GY/s200/sensualchocolate.jpg" width="150" /></a></div>I couldn't help myself, I completely gave into my desires and lost myself in her arms. She's become like a drug that I refuse to give up. She's totally irresistible at times and when she calls to me, I bend at the knees and find myself powerless to her temptation! The very thought of her just makes my heart beat a little faster and I build up the anticipation until the moment when she touches my lips! Oh the sweetness of her dark curves and subtle, creamy and soft taste as she melts on my tongue! My Diva's name is Cocoa and I am a slave to her taste sensation! I'm having a love affair with dark chocolate!! The seduction of cocoa has a long history dating back <a href="http://www.independent.co.uk/news/science/mans-2600yearold--love-affair-with-chocolate-648643.html" target="new">thousands of years</a>.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-SpOtqJ5wUuo/TjOJYFi-uVI/AAAAAAAAANs/7H-DnNmGHKs/s1600/chocbook.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-SpOtqJ5wUuo/TjOJYFi-uVI/AAAAAAAAANs/7H-DnNmGHKs/s1600/chocbook.jpg" /></a></div>In the book “<a href="http://books.google.com/books?id=Kq3wAAAAMAAJ&q=chocolate+a+healthy+passion&dq=chocolate+a+healthy+passion&hl=en&ei=FKbkTNCGB4L48AbQ9bWjDQ&sa=X&oi=book_result&ct=result&resnum=1&ved=0CDQQ6AEwAA" target="new">Chocolate: a healthy passion</a>", Shara Aaton and Monica Bearden compare men’s and women’s chocolate cravings. They say, both men and women enjoy chocolate, though women tend to be more vocal in their “needing” chocolate (p.165). Eighty-five percent of men and 86% of women claimed to give in to their craving. Is chocolate just a guilty pleasure, like a friend with benefits?<br />
<br />
<span style="color: black;">In the book entitled <i><a href="http://books.google.com/books?id=FDR4OtAQCdQC&printsec=frontcover&dq=Better+Than+Sex:+Chocolate+Principles+to+Live+By&hl=en&ei=NKPkTLCRKoH58Aaj3qiiDQ&sa=X&oi=book_result&ct=result&resnum=1&ved=0CDEQ6AEwAA#v=onepage&q&f=false" target="new">Better Than Sex: Chocolate Principles to Live By</a></i>, British author Theresa Cheung states that it was her long-standing “love affair with chocolate” that prompted her to write this little pocket-size guide to better living through chocolate —“without feeling guilty.” According to her “a massive 60 percent of women would rather have a one-to-one with a chocolate bar than have sex!”</span> <br />
<br />
But seriously, while dark chocolate may satisfy your carnal cravings, it may also be a remedy for some health conditions. Milk chocolate is higher in sugar and lower in beneficial compounds than dark chocolate, and the best choice for dark chocolate is at least 60 percent cocoa solids by weight. Eat dark chocolate only in moderation every few days as part of a healthy diet.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-SkWVz39bfYY/TjOJppyIsnI/AAAAAAAAANw/N8n2VhdgTU4/s1600/flavanoid.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-SkWVz39bfYY/TjOJppyIsnI/AAAAAAAAANw/N8n2VhdgTU4/s200/flavanoid.jpg" width="200" /></a></div>Many of the potential benefits of dark chocolate result from its content of <a href="http://en.wikipedia.org/wiki/Flavonoid" target="new">flavonoids</a>, which refer to many groups of compounds in plant-based foods. Dark chocolate contains flavonoids called flavanols. Flavonoids may act as antioxidants, which means they reduce the cell-damaging activity of dangerous free radicals in your body. Dark chocolate may reduce your risk for heart disease, but many other dietary and non dietary factors contribute to your risk for heart disease. <i>See note at bottom.</i><br />
<br />
Doctor Steven Warren examines the health benefits of dark chocolate. He explains the function of anti-oxidants and bioflavonoids and the fact that <span style="font-size: large;"><b>dark chocolate is the #1 superfood</b></span> in the world.<br />
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<iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/nQdgxC3JuVQ" width="425"></iframe><br />
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As Dr. Warren indicated, dark chocolate may also reduce your risk of heart stroke. The effect of dark chocolate is similar to that of a blood thinner that can improve your vascular function, which means that your blood vessels are more relaxed and your risk for stroke decreases.<br />
<br />
<a href="http://www.cacaoweb.net/nutrition.html" target="new">Nutritionally</a>, one ounce of quality dark chocolate provides about 3.3 mg iron, or 18 percent of the daily value for this essential mineral for preventing iron-deficiency anemia. Dark chocolate supports a healthy blood pressure because it provides 200 mg potassium and only 6 mg sodium per ounce, and it provides 64 mg magnesium, or 15 percent of the daily value, for this <a href="http://www.chocolatenecessities.com/nutritional_information.php" target="new">essential nutrient</a> for a normal blood pressure.<br />
<br />
So the next time you're tempted to have a love affair with dark chocolate, don't feel guilty about your submission to it's powerful seduction and resulting health benefits.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/yzOchsY4RhQ" width="425"></iframe><br />
<span style="font-size: large;"><br />
</span><br />
<span style="font-size: large;"><b>Eat right, have a healthy lifestyle, exercise, and drink or eat chocolate to utilize this superfood to feel better and improve the quality of your life!</b></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-7NShcycB20U/TjOQsCn_UrI/AAAAAAAAAN4/L_WvgGxf7Kg/s1600/nutritiousfood.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-7NShcycB20U/TjOQsCn_UrI/AAAAAAAAAN4/L_WvgGxf7Kg/s200/nutritiousfood.jpg" width="200" /></a></div>It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with <a href="http://david-vanderleek.blogspot.com/2011/06/fuel-for-race-of-life.html" target="new">nutritious food and what to avoid</a>, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!<br />
<br />
Note: <br />
<br />
<table border="1" style="width: 300px;"><tbody>
<tr><td align="center" colspan="2"><b>TOP ANTIOXIDANT FOODS</b><br />
<span style="font-size: xx-small;">ORAC* Units Per 100 Grams</span></td> </tr>
<tr> <td><span style="font-size: x-small;"><b>Dark Chocolate</b></span></td> <td align="right"><span style="font-size: x-small;"><b>13,120</b></span></td> </tr>
<tr> <td><span style="font-size: x-small;"><b>Milk Chocolate</b></span></td> <td align="right"><span style="font-size: x-small;"><b>6,740</b></span></td> </tr>
<tr> <td><span style="font-size: x-small;">Prunes</span></td> <td align="right"><span style="font-size: x-small;">5,770</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Raisins</span></td> <td align="right"><span style="font-size: x-small;">2,830</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Blueberries</span></td> <td align="right"><span style="font-size: x-small;">2,400</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Blackberries</span></td> <td align="right"><span style="font-size: x-small;">2,036</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Kale</span></td> <td align="right"><span style="font-size: x-small;">1,770</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Strawberries</span></td> <td align="right"><span style="font-size: x-small;">1,540</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Spinach</span></td> <td align="right"><span style="font-size: x-small;">1,260</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Raspberries</span></td> <td align="right"><span style="font-size: x-small;">1,220</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Brussel Sprouts</span></td> <td align="right"><span style="font-size: x-small;">980</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Plums</span></td> <td align="right"><span style="font-size: x-small;">949</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Alfalfa Sprouts</span></td> <td align="right"><span style="font-size: x-small;">980</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Broccoli Florets</span></td> <td align="right"><span style="font-size: x-small;">890</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Oranges</span></td> <td align="right"><span style="font-size: x-small;">750</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Grapes, Red</span></td> <td align="right"><span style="font-size: x-small;">739</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Red Bell Pepper</span></td> <td align="right"><span style="font-size: x-small;">710</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Cherries</span></td> <td align="right"><span style="font-size: x-small;">670</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Onion</span></td> <td align="right"><span style="font-size: x-small;">450</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Corn</span></td> <td align="right"><span style="font-size: x-small;">400</span></td> </tr>
<tr> <td><span style="font-size: x-small;">Eggplant</span></td> <td align="right"><span style="font-size: x-small;">390</span></td> </tr>
<tr> <td colspan="2"><span style="font-size: x-small;">*ORAC (Oxygen Radical Absorbance Capacity) is a measure of the ability of food to subdue harmful oxygen free radicals that can damage our bodies.</span></td></tr>
</tbody></table>David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0tag:blogger.com,1999:blog-6589207604263049858.post-57417400942789795822011-07-26T18:26:00.001-06:002011-07-26T18:27:42.731-06:00HARD CORE!<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-sWHCbdeg78U/Ti9QBIMweFI/AAAAAAAAANk/y9C1n6zFZDU/s1600/248803_1847199337353_1161767157_31668876_5698643_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-sWHCbdeg78U/Ti9QBIMweFI/AAAAAAAAANk/y9C1n6zFZDU/s200/248803_1847199337353_1161767157_31668876_5698643_n.jpg" width="200" /></a></div><b>I want a six-pack!</b> Who doesn't want to get into the best shape of their life and have the perfect abdominal section. A <a href="http://www.teambeachbody.com/about/newsletters/-/nli/128#29123747" target="new">strong hard core</a> has everything to do with strength, power, performance and your health. If your midsection is weak, guess what...you're probably not benefiting like you could from this crucial center of power, agility and balance.<br />
<br />
Using the <a href="http://www.beachbody.com/product/fitness_programs/p90x.do?t=p90x2b2" target="new">P90X program</a> has provided me, and several friends I know, (in the picture to the right, thanks <a href="https://www.facebook.com/Matt.Toni" target="new">Toni & Matt</a>) with the perfect way to develop my core strength. If you neglect the <a href="http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm" target="new">core muscles</a> that consist of your abdominal and back muscles, the oblique side muscles, the transverse abdominis muscles that wrap around your torso, you are at significantly higher risk of pain and injury. If you have lower back pain and want to reduce or virtually eliminate it, then you must improve your spinal flexibility by going hard core with exercise. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Mt0GsuwyBQU/Ti9NfWV5MfI/AAAAAAAAANc/p2dpLCBBGBQ/s1600/fatbelly.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Mt0GsuwyBQU/Ti9NfWV5MfI/AAAAAAAAANc/p2dpLCBBGBQ/s1600/fatbelly.jpg" /></a></div>However, I won't promise or guarantee you a six-pack if you fail to clean up your diet. Exercise and nutrition go hand in hand. <a href="http://david-vanderleek.blogspot.com/p/my-progress.html" target="new">I had a huge belly</a> at a whopping 47 inches of fat when I started this journey on February 1st, 2011. If I had continued down that path of obesity from overeating and poor nutritional food, it's most certain I would have developed cardiovascular disease, diabetes, kidney ailments, joint pain and a host of other conditions that medical doctors have linked to weight gain and bad diet. Carrying all the extra belly fat was just a real pain and was becoming a major problem for me.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-33y-8wXw6DI/Ti9TnQH861I/AAAAAAAAANo/wVrPVHmIy_Q/s1600/tonycore.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-33y-8wXw6DI/Ti9TnQH861I/AAAAAAAAANo/wVrPVHmIy_Q/s1600/tonycore.jpg" /></a></div>Fast forward 6 months and today I'm trimmed down to a respectable 34 inch waist! (I'll post updated pictures of my progress after August 1st) I have the creator of P90X, Tony Horton, to thank for giving me the program that brings results. It offers a variety of core exercises that improved my posture, enhanced my body movements, strengthened and defined my abdominal and lower back muscles and is flattening my tummy! <a href="http://david-vanderleek.blogspot.com/2011/07/creating-healthy-core-tony-horton-style.html" target="new">I don't have a six-pack yet</a>, but I'm working on it hard and daily. Here's a video below that I put together of my workout today with a montage of the variety that's offered in the Core Synergistics Workout from <a href="http://www.teambeachbody.com/" target="new">Beach Body</a>.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/MVNdmS0DjIA" width="560"></iframe><br />
<br />
<span style="font-size: x-large;"><b>I ended my fat trend, I know you can too!</b></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-mVhte0-sx0U/Ti9MA8o5ZlI/AAAAAAAAANU/c7Vw8v0VQNM/s1600/nutritiousfood.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://3.bp.blogspot.com/-mVhte0-sx0U/Ti9MA8o5ZlI/AAAAAAAAANU/c7Vw8v0VQNM/s200/nutritiousfood.jpg" width="200" /></a></div>It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with <a href="http://david-vanderleek.blogspot.com/2011/06/fuel-for-race-of-life.html" target="new">nutritious food and what to avoid</a>, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com2tag:blogger.com,1999:blog-6589207604263049858.post-36379698154355639742011-07-25T07:41:00.000-06:002011-07-25T07:41:25.681-06:00Salad Heaven!<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-mx-VzECtw2Y/TizfEz0BW6I/AAAAAAAAANQ/xr87UIfOE7g/s1600/liplick.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="167" src="http://2.bp.blogspot.com/-mx-VzECtw2Y/TizfEz0BW6I/AAAAAAAAANQ/xr87UIfOE7g/s200/liplick.jpg" width="200" /></a></div>I have found the taste of dressing heaven for salad! It doesn't come in a bottle from the grocery store or in a pre-packaged value added container. It's gluten free, dairy free and contains no unhealthy added salt, fat or oil. No matter how much you dislike eating green salads, that's all about to change by simply adding this natural dressing to your garden greens. Matter of fact, I think I'll try it with chicken too or kebabs as a dipping sauce. Now that I think about it, it would also be perfect as a veggie dip with broccoli, celery, carrots, cucumber, etc. It's just so delicious, mouth watering and lip licking good that words just don't do it justice.<br />
<br />
I came across this gem about a month ago after reading some suggestions from <a href="http://www.beachbody.com/product/p90x-what-you-get.do" target="new">P90X creator Tony Horton</a> on healthy recipes he likes, and this one stood out for me as something I'd like to try. Well I did last night, and WOW! It's a combination of nutty, citrus, sour and sweet flavors that blend together magnificently! It's so good folks you may be tempted to eat this for breakfast!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-tmDqiBCP7Ts/TizaS10PycI/AAAAAAAAANA/KKmHH1_vg84/s1600/salad.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-tmDqiBCP7Ts/TizaS10PycI/AAAAAAAAANA/KKmHH1_vg84/s200/salad.jpg" width="200" /></a></div><br />
<br />
I pulled some fresh homegrown in my own garden butter crunch lettuce, kale, Swiss chard and romaine lettuce. Next came the decision of what to dress my salad with when it hit me...I remembered this dressing by The Chef and Dietitian. So I opened up my <a href="http://store.apple.com/ca/browse/home/shop_ipad/family/ipad/select?afid=p219%7CGOCA&cid=AOS-CA-KWG" target="new">Ipad2</a> and turned to the saved bookmark of their <a href="http://toyourhealthnutrition.blogspot.com/" target="new">blog</a> and found the recipe that's included with their 5 minute YouTube video. <br />
<br />
<br />
So without further adieu, let me introduce you to these two amazing ladies who dish up a keeper of a recipe!<br />
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<iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/ish2TB6jsm8" width="425"></iframe><br />
<br />
As you saw in the video, they used Kale only, but I like more variety in my salad, so decide what you want and go from there. Here's a recap of Hail to the Kale and the incredible dressing.<br />
<br />
<b>Ingredients:</b><br />
<ul><li>1 cup water/coconut water</li>
<li>A handful of pitted dates (I used 4 Californian grown Oasis Organic Medjool Dates)</li>
<li>1/3 cup of lemon or lime juice with some zest (I used the juice from two organic lemons and the zest from one)</li>
<li>2 tablespoons low sodium soya sauce or Tamari Sauce (I used Tamari sauce)</li>
<li>1 inch of fresh ginger</li>
<li>4 cloves of garlic</li>
<li>1 Cup of unsweetened, unsalted, raw Almond Butter</li>
<li>1/2 teaspoon of Red Cayenne Pepper Flakes</li>
</ul><b>Directions:<br />
</b><br />
In a high-powered blender, (I use a <a href="http://www.vitamix.com/index_int.asp" target="new">Vita-Mix </a>5000) combine all the ingredients and blend until smooth and creamy. I blended on high for about 30 seconds. Simply pour the dressing over whatever salad greens you've selected or any other veggies, etc for dipping. Sprinkle the salad with some finely chopped almonds or <a href="http://www.hemphearts.com/" target="new">hemp hearts</a>. Refrigerate any unused dressing.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-xT9-Uoe5izs/TizYIB1JFQI/AAAAAAAAAM8/MaQJeqjQYn8/s1600/chefaj.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="202" src="http://2.bp.blogspot.com/-xT9-Uoe5izs/TizYIB1JFQI/AAAAAAAAAM8/MaQJeqjQYn8/s320/chefaj.jpg" width="320" /></a></div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-3XXTOwvHyoE/TizcXErVQeI/AAAAAAAAANE/VAOvouBrWJk/s1600/5star.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-3XXTOwvHyoE/TizcXErVQeI/AAAAAAAAANE/VAOvouBrWJk/s1600/5star.jpg" /></a></div><br />
Thank you Chef AJ and Dietitian Julieanna Hever MSRD for this amazing healthy recipe! Thanks for making healthy taste delicious!! This gets a 5 out of 5 star rating from this health nut. Please keep sharing those great healthy and nutritious recipes!!<br />
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<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-MbXlX4PECV8/TizcmUnN9QI/AAAAAAAAANM/mKLNed9ra-c/s1600/nutritiousfood.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://4.bp.blogspot.com/-MbXlX4PECV8/TizcmUnN9QI/AAAAAAAAANM/mKLNed9ra-c/s200/nutritiousfood.jpg" width="200" /></a></div>It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with <a href="http://david-vanderleek.blogspot.com/2011/06/fuel-for-race-of-life.html" target="new">nutritious food and what to avoid</a>, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!David van der Leekhttp://www.blogger.com/profile/13110435413405838628noreply@blogger.com0