Diet vs Exercise

Mixing a good healthy diet with a regular exercise routine is a more efficient way to lose weight than relying strictly on a calorie limitation regimen. Exercise can stop or even reverse the outcomes of certain diseases.  For starters regular exercise can lower your blood pressure and cholesterol, which could prevent a heart attack.

Exercising has also been known to lower your risk of developing certain types of cancers such as colon and breast cancer. It can contribute to a sense of confidence and well-being, which in turn can possibly reduce anxiety and depression.

When speaking of weight loss and maintaining weight loss.  Exercise can help increase your metabolism, or the number of calories you burn in a day, while helping to maintain and increase lean body mass.

Remember before embarking on a new weight loss, or exercise routine, please be sure to consult your physician.

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Natural Ways To Detox For Your Summer Cleanse

Setting up a cleansing or detox program is not an easy task. I have suggested a few helpful ways to assist in determining the appropriate natural ways that you can take to clean up your body.

Take note, analyzing your present health status, diseases, and symptoms as a result of your lifestyle, familial or inherent patterns, and diets can help in creating a body detox plan that is best suited for you. Remember, any cleansing, or weight loss goal needs a plan that must be followed accordingly to achieve positive results.

1. Proper Diet. People who are lacking energy and nutrients need a diet which is high in protein and nutrients for improving their health. Mineral deficiencies, fatigue, and low functions of organs should have a much supportive diet. However, in this particular circumstance, short cleaning of the body for three days can help in eliminating those unwanted toxins.

2. Using Natural Herbs. There are different body organs which are prone to the high development of toxins. One of them is your colon. Keep in mind that large intestines can accommodate much toxicity which can result to its sluggish functioning. A natural cleanse, may solve this problem.

Fiber supplements are good for cleansing the colon when incorporated into your regimen. This can include herbal laxatives like psyllium seed husk used alone or combined with agents such as betonite clay, acidophilus culture, and Aloe Vera powder. Enemas using herbs, diluted coffee, or water can be used for cleaning your liver, another important organ of your body.

3. Regular exercise. Exercise stimulates sweating thus eliminating toxic wastes through your skin. It improves general metabolism and aids in your overall detoxification. Aerobic exercise done regularly can assist your body in staying non-toxic. However, exercising can also increase toxic productions in your body so it must always be accompanied with antioxidants, adequate fluids, mineral, vitamins and other replenishments.

4. Regular bathing.  It is very important that you clean your skin from toxins, it has accumulated as well. Saunas are often used in purifying your body via a more enhanced form of skin elimination. Dry brushing your skin using the right skin brush is often suggested before bathing.

5. Massage therapy. Is very useful in supporting detox programs. It stimulates body functions and elimination of toxins, by promoting a more relaxed feeling. Clearing you from worries, tensions, and mental stresses.

6. Recharging, relaxing, and resting. This is important in the rejuvenation process. It helps your body in rebalancing your attitude and mind which sometimes interferes with your natural homeostasis. Practicing yoga is a powerful exercise related to breathing regulation and awareness helping you to obtain a more balanced and active aura.

Choosing the right method to incorporate in the cleansing of your body from toxins can make you feel much better and healthier.


Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

Interested in Searching, and Learning more about AdvoCare Products, Click Here 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Starting A Fitness Program After 50

I myself, like most people use to believe, as we age our beliefs about ourselves change, and one of those beliefs is about our ability to lead an active lifestyle. Many older people believe that they can no longer exercise like they used to when they were young. In many cases this may be true. However, studies show that it is never too late to start exercising.

Nobody is too old to begin exercising. But it is important to start slow and work your way up. Once you have established an exercise routine you'll likely find that you can be healthier, more active, and feel better than you did and even in your younger years.

Before you start an exercise program you should have a medical checkup. Check with your doctor to see what kind of exercises he/she recommends. You aren't likely to find that your doctor will disagree that exercise will be a positive thing even into old age.

At the beginning your exercise program you should include moderate levels of activity, and you should not start out with marathon exercise sessions. A good short 15 minute walk is an example of a moderate form of exercise that can yield great benefits. You may want to start with just 10 minutes. Or you may find it you can only walk for five to 10 minutes before taking a rest.

The important thing is to keep setting goals and moving ahead. So if you start with 10 minute walks gradually increase that time to 15 minutes and then to 20 minutes. Don't try to prove to yourself how much you can do in your first session. It is far better to build yourself up and increase your activity level each day as your body begins to feel more comfortable with the tasks you are putting it through.

A good goal is 30 minutes of modest exercise each day. Ideally, this would include a combination of stretching each day and alternating aerobics and weight training. But this isn't where you have to start. Especially if you have not been active for many years it could take weeks or even months before you're comfortable with a 30 minute walk.

There are many changes in our bodies as we age. Aging causes muscles to deteriorate along with our lung capacity. The rate of our metabolism and our flexibility decreases with age. There are also higher risks of medical problems such as osteoporosis.

It is estimated that regular exercise can prevent over half of the potential physical declines associated with aging. Physical activity slows down the aging process while increasing your energy, your stamina, and your mental health.

Improvements in strength, muscle tone and appearance are obvious benefits of exercise. But regular exercise will also increase the efficiency of your lungs and your heart warding off potential problems. It is essential to keep your ligaments from becoming too stiff as you age as this will result in less flexibility and reduced range of movement.

An active person will receive benefits such as decreased blood pressure and a decreased heart rate. Improvements in self-image, confidence and reduced levels of stress are other benefits.

When you are considering a course of exercise activity it is important to examine several categories. These categories are aerobic training, weight training and flexibility.

In the beginning it is essential to increase your flexibility as much as possible. For people who have not exercised in a long time increasing flexibility should be the starting point and should precede other activities. Tight muscles can lead to injuries.

Once you have spent several weeks improving your flexibility it is time to move to aerobic activities. Walking as previously mentioned is a great way to start. Another great activity is water aerobics. If you have access to a pool, this is a great way to get aerobic exercise without causing pain or stress to the joints.

Weight training should generally come after you have learned to increase your flexibility and developed a program of regular aerobic exercise. There are many options for weight training that do not require you to join a gym. Many exercises such as push ups, or even push ups starting from the knees can help to build muscle strength.

While many people feel that exercise is something that is more difficult for them to do as they age it is just as important, if not more important to exercise in the latter portions of our lives.

Make it Happen!


Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

Interested in Searching, and Learning more about AdvoCare Products, Click Here 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

What Are The Major Benefits Of A Strength Program?

At 1st N Weight Loss, we say "one should not underestimate the health benefits of weight training".  The results of ones overall health improvement, metabolism and body toning are tremendous, when incorporating a strength program into your weight loss regimen.  More and more people are becoming aware of the benefits and finding their way into fitness centers lining up waiting for exercise machines.  Lifting weights is no longer a bodybuilder's hobby.  Men, women and young adults alike lift weights and realize the advantages.

The major benefits of a strength program include looking trimmer and more youthful as one ages; increased metabolism and weight management; reduced stress and depression; prevention of the onset of diseases such as arthritis, osteoporosis, diabetes, hypertension and high cholesterol.

Many people have the notion that lifting weight is only for athletes or people who want to look good at the beach.  But, what about the person who would like to pick up a 25 pound bag of dog food or the grandparent who would like to be able to carry his or her grandchild?

One of the greatest myths of weight training is the fear of bulking up or developing large, masculine-looking muscles.  Muscles don't just happen.  It's incredibly difficult for men who want to develop large muscles to do so, let alone for women who have 1/10th the testosterone of a man.  If, by exercising hard, a woman develops some muscle size, it will be minimal and will improve her figure.  Your level of testosterone, body/muscle type and hard work at the gym is the only way muscle can be increased.

Weight training isn't only about the results that you can see in the mirror.  Muscles support the skeleton, protect internal organs, move the body, help to maintain balance and help control metabolism.  The stronger the muscles the better the body performs.  Strength is important for the body from aesthetics to function.  Resistance training is really about training hard, building strength and enhancing the body's structural integrity.

The key to getting stronger is intensity and quality, not quantity.  The idea is to break down the muscle fibers so they can rebuild.  When muscle rebuilds, it becomes stronger and firmer. Resting the muscles for 24 to 48 hours after a workout is important for the rebuilding process.  Eating protein within one hour after working out is the building block to muscle repair.

Be careful, and ensure that safety is used in weight training so injury does not occur.  Start slowly, but with progression.  Proper form and technique is essential for safety as well.

Too many people stay stuck at a lower resistance when they could be lifting heavier weight and enjoying more benefits.  A good question for a person to ask is, Could I have lifted more weight, and could I have done it with good form? On an intensity scale of one to ten, a beginner should be at a five.  A seasoned weight trainer should be able to reach an eight and sometimes a ten.  A ten is to failure.  You won't reach failure on every workout, but you should try to be comfortable to eventually get to a level ten.  Don't compromise form.

Feeble efforts produce little results, but challenging, progressive resistance training programs increase strength.  For more information and tips on exercise, visit; 1st N Weight Loss How To Fitness Videos.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Learn To Enjoy Yoga To Live And Age Well

Yoga assists one with controlling various aspects of the body and mind. Yoga helps you to take control of your Central Nervous System (CNS) and more. Enjoying yoga on a daily scale will build you up, and you will start to notice changes (Good changes), such as a boosted self-esteem. Your body will feel stronger also.

Did you know people have enjoyed yoga for more than 5000 years?. Yoga derived from the India nations, which many believed has helped millions of American citizens take control of their body and mind. Yoga has proven to reduce stress, which promotes the nervous system helping it to stay strong.

Yoga when enjoyed on a regularly scale is a great method to help you with many pressures. Yoga combines spirituality, exercise, positive thinking, breathing and more, which can help you with healthy aging.

A few Pros of doing Yoga:

• Yoga is a valued practice for many people worldwide. 
• Yoga incorporates fitness, health, gymnastics, and training in a set of rules. 
• Yoga helps you to maintain or loose weight. Yoga is a stress reducing machine. 
• Yoga will train your mind, since it teaches you to control your thoughts through meditation and breathing. 

Breathing right is essential when doing yoga. When you practice yoga, it keeps you in contact with your inner self. You learn to balance your mind and body, which leads to good health.

Your emotions are controlled as well, which means fears, doubts, and other negative influences will not take control of your life. Rather you will have control. As you practice yoga, you will feel comfortable with you and the people around you.

The world will become yours, since you learn to communicate effectively and stop sweating the small stuff.

How to get started:

The first thing you should do is see your family doctor. Make sure you are able to enjoy the type of yoga you choose. When your doctor approves of your choice of yoga steps start out slowly. Guide your way into meditating, and exercising.

Yoga will put you in connection with your spiritual side, so prepare to find a new you. When you first start yoga, perhaps you would benefit more from joining groups that practice yoga. The group sessions may inspire you to continue your journey to healthy aging.

Having a support system is essential for all of us, which yoga groups can become your support team. If you cannot find a group in your area, visit your local library. You can also purchase books that train you how to enjoy yoga, or visit our new online location 1st N Yoga Tips to gain information pertaining to things strictly Yoga.

What do I go after receiving training in yoga, and I wish to practice at home?

After you have taken the steps to get started, you will need to find a quiet area within your home, that makes you feel comfortable. You want to avoid interruptions while practicing yoga.

When will I notice the change in me?

Like everything in life, you will not notice a change right away. It takes time to notice or feel the changes. If you do this like your suppose to do on a regular basis you will see some changes gradually. Keep in mind that yoga is teaching you how to control your mind, body and emotions.

Remember, work with yoga and yoga will work with you.

Looking for more Yoga Tip? Be sure to check back, as we will be introducing 1st N Yoga Tips


Written by,


Dwight Obey, Independent AdvoCare Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any yoga, or weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Tips To Achieve A Centered Life Through Yoga

Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit.

If you are new to yoga, these seven tips will start you on the road to what we believe could become a more centered life.

1. Talk to your doctor: and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor's recommendations.

2. Find a yoga class: that best fits your abilities. Talk to prospective teachers, and decide whether or not you can handle a program before you sign up. It's very important to take it one step at a time. Try a few beginner classes before you attempt a more vigorous class. Don't move ahead too quickly.

Allow your body to adjust.

3. Listen to your body: and be aware of your physical abilities. You don't want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don't allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.

4. If you can't find a class that meets your needs:, you can always practice yoga at home. There are many books, programs, and tapes available to help you get started. Search for the best products on the Internet and read reviews. Talk to others for recommendations.

5. Try private lessons: You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you've had private lessons and learned the basics.

6. Find a yoga buddy: It's nice to practice with someone and it will help with motivation, as well as reduce injuries, while keeping up your enthusiasm and interest.

7. Eat lightly before practice: Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don't let yourself get too hungry to think. You won't be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.


Now it's time to grab your mat and a towel and get the most out of your yoga exercises.

Looking for more Yoga Tips? Be sure to check back, as we will be introducing 1st N Yoga Tips

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Think Green To Stay Lean

Think losing weight on an all-you-can-eat diet is the stuff of infomercials? Think again.

A recent study showed obese subjects placed on a vegan diet -excluding meat and animal products, but not limiting calories - lost more weight than a control group that followed a low-calorie, low-cholesterol diet.

The veggie edge: approximately 13 pounds lost over 14 weeks for the vegan dieters, versus 8 pounds for the control group.

More recently, the same researchers reviewed 87 studies on vegan or vegetarian diets, concluding that the high-fiber, high-water, low-fat content of vegan or vegetarian diets - not calorie counting per se - was responsible for weight loss. Indeed, overweight individuals who "went vegan" lost about a pound per week, regardless of additional lifestyle changes made.

Other research found that vegetarian women weigh less. After evaluating the diet and health data of 56,000 American women, the same researchers found the meat eaters were significantly more likely to be overweight when compared to their vegetarian peers: 40 percent of carnivores, compared to 25 percent of vegetarians and 29 percent of flexitarians, or semi-vegetarians (those who avoided meat but ate fish and eggs).

If a slimmer figure isn't enough incentive to go greener, how about a longer life? A study published in the American Journal of Clinical Nutrition found that a low meat intake was associated with a 3.6-year increase in life expectancy.

Yet another reason to minimize meat and make more room for plant-based protein on your plate: A recent Mayo clinic analysis of data from nearly 30,000 postmenopausal women found a 30 percent lower risk from heart disease among those who ate the most vegetable protein from beans and nuts in place of either carbohydrates or animal protein.

A large-scale analysis of dietary patterns and prostate cancer risk found that animal products such as meat and dairy were the strongest risk factors, while fruit and vegetable consumption had the most protective benefit.

Processed meat may be the unhealthiest of all, the researchers stated those who consumed the most processed meat had a 67 percent higher risk of developing pancreatic cancer. Diets rich in red meat and pork increased the risk by about 50 percent.

If you're like most Americans, you are probably like most who are not getting enough protein and simple carbohydrates; your challenge (and health opportunity) is to increase consumption of fruit, vegetables and legumes.

Little changes can make a big difference. Add more fruit to your cereal (try frozen berries for convenience and freshness). Make a banana or a fruit cup your morning snack.

Have a vegetable-based soup with your lunch and, you will see that you might just end up eating less. Same goes for dinner: Start with salad and you'll consume fewer calories and far more nutrients.

Written by,

Dwight Obey, Independent AdvoCare Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

7 Tips To Help Burn More Calories

You may have heard stories about people who have lost dozens of pounds simply switching their diet soda or walking a few extra minutes each day. These were are all small changes in habits that contributed to a big difference and increased their metabolism over time.

You can increase your weight loss goal quicker and easier by increasing your metabolic rate and burning more calories.

I have listed a few tips below, that I think will help to get you started.

1) Move More

Sedentary people burn about one-third less calories per day.  By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories.

The trick is to keep moving throughout your day. Write the word move on post-it notes and put them in places you will notice them when you are sitting still. Try a few of these while sitting still:

• Tap your feet
• Swing your legs 
• Stand up and stretch 
• Move your head from side to side 
• Change position 
• Wiggle and fidget 
• Pace up and down 
• Use the restroom upstairs
• Park in the furthest corner of the parking lot
• Stand up while on the phone and step from side to side
• Clench and release your muscles

2) Eat Little and Often

Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.

3) Eat Fat

If you want to feel good and keep the fat off you need to first put it in.  Fat not only tastes good, our bodies need it to work efficiently.  By consuming several servings of healthy fats every day you will actually increase your calorie burning potential.

Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.

4) Drink Cold Water

Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages, and being well hydrated will help your body metabolic processes burn quicker.

5) Exercise With Weights

Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue, and muscle tissue is metabolically active, so it requires calories even when at rest and helps to increase fat-burning enzymes in your body.

6) Spice up

Eating hot spices might speed up your metabolism.  Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Cant stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi instead.

7) Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process.   Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time  and this can help you to not overeat later in the day.

By eating a portion of protein at every meal and as part of your snacks, you can increase the total number of calories you burn each day.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Weight Loss Blunders To Avoid During Your Weight Loss Journey

Lets face it, there are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating. After working with thousands of clients, I've noticed certain patterns that can cause this weight loss stoppage.

Here are 3 of them.

Eating more than you need

Weight Watchers, Jenny Craig, and other diet systems have one undeniable benefit to them they define for the average person how large an actual serving is. Most of us underestimate the volume of food we eat (and consequently, underestimate the number of calories we consume in a day).

By fixing in your head what a serving size or portion of food looks like, we can better estimate (and consequently, evaluate and calibrate) the amount of food we eat at each meal. Keep in mind, when it comes to weight loss, you need to take in less calories than you burn each day.

Two good rules of thumb:

A portion of meat (3 oz.) is the size of a deck of cards.
A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables, they are full of nutrients, have very little impact on blood sugar, and contain little in the way of calories.

Not eating frequently enough

It is a social custom to eat three square meals in a day. While this may do for social purposes, for weight loss, you will want to aim for more frequent feedings. It is recommended that you consume a minimum of 5-6 small meals each day. By doing so, your body gets the signal that food is abundant, and there is no need to conserve energy.

Additionally, frequent feedings maximize your metabolism, as your body is constantly busy, burning calories by digesting your meals. By not letting too much time pass between meals, you stabilize blood sugar levels since they never really get the chance to drop. By keeping your blood sugar stable, your hunger levels are minimized, decreasing the chances that you will be tempted to overeat at your next meal.

Choosing to drink your calories instead of eating them

This is a very common problem among those attempting weight loss, due to the abundance of unhealthy diet smoothies, protein concoctions, and weight loss shakes. There are 2 factors to keep in mind when relying on these liquid meal replacements.

First, many of the liquid diet shakes on the market and all fruit smoothies have an abundance of sugar in them. This causes an immediate surge in energy followed by a huge crash due to the release of insulin to control the blood sugar rise. This dramatic shift in blood hormone levels (particularly insulin levels) is something you want to avoid, both for health reasons and for weight loss.

Secondly, most weight loss shakes are devoid of fiber. Fiber is one of your most precious allies when you are dieting. It helps you feel full and blunts the rise in insulin levels when all that sugar hits your bloodstream. While fruit smoothies do contain some of the fiber from the pulp of the fruit, a better strategy would be to eat the actual fruits contained in the smoothie.

Lastly, the amount of calories that can be concentrated into a shake or smoothie is far greater than the equivalent volume of actual food.  A 16 oz fruit smoothie may contain as many as 600 calories, and will not fill you up all that much! On the other hand, eating 600 calories of fruit will prove to be much more than the typical person can manage in a single sitting.

Think about it- when making major dietary changes, you want to get the most out of your calories. But remember not all Meal Replacement Shakes are bad, to learn more about meal replacement shakes, and how utilizing the right one for your weight loss needs can help you CLICK HERE, to read more.

Dwight Obey, Independent AdvoCare Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Top Foods To Help Promote Great Health And Weight Management In Kids

Have you ever wondered what foods should you feed your kids to help promote great health and weight management?


Here is my list of the top 7 healthiest foods to feed your kid and why I believe they are so healthy:


Oatmeal: A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers plenty of carbohydrate for quick energy and high fiber.  Add berries and honey to make it a delicious perfect food for those fast-paced school day mornings!

Yogurt: Kick your child's dairy consumption up a notch and include yogurt on the menu. A great source of calcium, yogurt is easier to digest than regular milk, and the cultures (check the label to make sure they're in there!) are very beneficial to good colon health. Watch it on the sugar content though.  A great idea is to buy plain yogurt and sweeten it yourself with fresh fruit!

Broccoli: It is one of the best vegetables for anyone, especially growing kids.  It has loads of calcium, potassium, beta-carotene and a wide variety of the B vitamins.  If your child is not a fan of plain vegetables include broccoli in a casserole or put a little shredded cheese on top to add flavor.

Protein: One size does not fit all when it comes to protein. The fact is that growing kids need protein to keep growing. How you're going to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, eggs or lean meat, fish or poultry.

Whole Grains: The best nutrition is found in whole grains. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins.

Nut Butters: Peanut butter and other nut butters are great fast and easy foods for kids. Kids need fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein.  Try spreading almond or sunflower seed butter on crackers, toast or celery sticks for a quick and nutritious snack.

Fresh Fruit: My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and a trace of minerals and calcium fill every juicy bite. Any in season fresh fruit is sure to be packed with healthy goodness!

There you have it....7 of the top healthiest foods that I feel you can feed your kid to promote weight management and why I believe they are so healthy!

Dwight Obey, Independent AdvoCare Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Why Losing Weight Was No Longer An Issue I could Overlook - My AdvoCare 24 Day Challenge Review

I heard it constantly, it's something we all either hear about, or read about daily. Obesity is the second leading cause of death after smoking. It is associated with an increased mortality rate of all ages including children. Losing weight though commercialized is still to your benefit if you carry more weight than you should.

Obesity and overweight are terms often used interchangeably. However, technically they refer to two different states.

Being overweight technically means excess body mass. This includes all the body tissues. Obesity on the other hand refers explicitly to excess body fat e.g. a professional heavy weight body builder is overweight because of excess muscles but is not obese.

Being Obese at age 53, is what really concerned me. Losing weight was no longer an issue that I could afford to procrastinate with, and probably a good health scare was in order, had I not finally taken action.

I decided to list several reasons why losing weight was important, and why I needed to get moving. I wanted to list reasons besides family, and love ones.

Although wanting to lose weight, not only for yourself, but those you love as well is huge, and normally ranks at the top of everyone's list.

I wanted to use reasons, that would cause me to most likely not be around much longer for those I loved because of complications, that may be caused by other issues due to being obese. Yes I wanted to scare myself into losing weight, by finally facing reality square in the face. The thought of not attending my kids graduations, or giving away my daughters hand in marriage really scared me.

Honestly, and truthfully the whole thought of death from being overweight scared me, and I became driven by the fact that I had a reason to exist, and more importantly, a reason to live a long healthier life.

Reason #1 to lose weight

Diabetes:  It is well known that 80 -90% of type-two-diabetes patients are overweight. Diabetes is the third leading cause of death in the U.S., as well as the leading cause of adult blindness in the world. One of the direct causes of obesity is eating wrong foods. Some of these wrong foods include high glycemic foods. High glycemic foods are energy dense foods that quickly increase the level of blood glucose in your body after been eaten. This results to the body reserving the unnecessarily high glucose/energy into fat. This makes losing weight very difficult.

Releasing a hormone called insulin does this. Type-Two-diabetes occurs because the body cannot produce enough insulin to remove the excess blood glucose and store it as body fat. This will occur after straining insulin production for some time. And that is how you end up being fat and diabetic.

Reason #2 to lose weight

Stroke:  Obesity is associated with arteriosclerosis, the build up of fatty deposits in the arteries through out your body. This makes them narrow slowing blood flow and among other things increases risk of the blood clotting.

Arteries at risk include those supplying blood to the brain. If clotting occurs due to narrowed artery, it blocks blood supply to an area of the brain resulting in a possible stroke. Losing weight reduces this risk.

Reason #3 to lose weight

Cancer:  The World Health Organization (WHO) estimates between 25% - 33% of cancer patients world wide are overweight and suffers from physical inactivity. Body fat evidently promotes higher levels of insulin production and excess estrogen, a hormone. Both insulin and estrogen accelerate cell division.

As research has indicated, the faster cells duplicate the more they increase chances of a cancerous cell developing. The situation is further complicated as the rapid cell division caused by the excess hormones lead also to rapid cell reproduction of the one cancerous cell, hence cancer starts to develop actively.

 In addition fat cells tend to keep carcinogenic,  cancer-causing agents, trapped in the body which increases the chances of developing cancer.

Types of cancers you might be at high risk for due to obesity include:

• Breast cancer- affecting the breast possibly in both men and women. 
• Colorectal cancer- affecting colon and rectum. 
• Prostrate cancer- affecting the prostrate gland in men. 
• Endometrial cancer- affecting the uterus. 
• Esophageal cancer- affecting the esophagus. 
• Renal cell cancer, the cancer of the kidney, etc.

Reason #4 to lose weight

Respiratory problems: Obesity causes lungs to become smaller in size and chest walls to become heavier to lift during the process of breathing in. The most common respiratory problem is sleep apnea. Sleep apnea is a condition where by an individual stops breathing for some time while asleep. A soft tissue in the throat collapses around the air way probably due to weight, blocking it.

For the severely obese sleep apnea may get more complicated with hypoventilation. Hypoventilation is accumulation of toxic levels of carbon dioxide (the gas we breathe out) in the blood, due to inadequate breathing. Losing weight would be the only permanent safe and healthy solution to sleep apnea.

Reason #5 to lose weight

Urinary Incontinence:  This is involuntary release of urine. Being overweight can contribute to urinary incontinence. A heavy abdomen due to body fat deposit may cause valve of urinary bladder to be weakened. The weight also exerts pressure on the urinary bladder, trying to push urine out.

This results to leakage of urine when coughing, sneezing or laughing. This is because of a slight relaxation of the bladder valve that normally will not result to leakage. It can even result to bed wetting at night. This particular problem can be a very effective motivator to lose weight.

Reason #6 to lose weight

Varicose veins: Also known as Venous Stratis Disease. The leg and thigh muscles assist the heart in blood circulation just like most large muscles in the body. They are involved in pumping blood against gravity back to the heart with the help of valves that close to avoid a backward flow.

Pressure as a result of a large abdomen may increase the work load on the valves eventually causing damage. Damaged valves then allow for blood to back up, due to gravity, causing high pressure in these veins leading to swelling, thickening of skin and skin ulcers.

Reason #7 to lose weight

High Blood Pressure:  The BMI (Body Mass Index) and age together are the strongest indicator of risk of hypertension or high blood pressure. At least a third of hypertension is related to obesity.

Reason #8 to lose weight

Other Diseases: Other diseases which MAY occur as a result of being overweight include;

• Gout 
• Coronary heart disease 
• Lower back pains 
• Osteoarthritis 
• Rheumatoid Arthritis 
• Gall stones 
• Neural tube defect, 
• Prenatal mortality, 
• Maternal hypertension,
• Gestational diabetes etc. 
• Impaired immune response 
• Liver disease 
• Pancreatitis 
• Bad body smell 
• Depression 

Research shows that even modest weight loss of even 10 pound for the overweight significantly reduces the risk of developing these diseases. Weight loss is in fact a challenge taken by many every year.

Unfortunately many fail in this healthy endeavor. And all because of one thing; they lack proper information on effective weight loss, which is what we at 1st N Weight Loss hope to provide.

Dwight Obey, Independent AdvoCare Distributor


This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

5 Easy Tips To Boost Your Metabolism

We all know that exercise is essential when trying to lose weight, but even more calories can be burned while at rest by watching what and when you eat.

Below are five more simple tips you can use, when trying to boost your metabolism.

#1

 Don't Skip Breakfast

The morning meal jump starts your metabolism and helps to prevent bingeing later in the day.  A cup of coffee does not count, while the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to back fire into severe hunger and you will be more likely to overeat later.

Breakfast should include complex carbohydrates like whole grains (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), this will help keep your energy levels even and hunger in check.

#2

 Eat more often

Get into the habit of eating every three to four hours or at least four times a day.  Eating frequently stabilizes blood sugar, when blood sugar drops too low you want to eat more.  By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high.

When going many hours without eating, your body in time will start to compensate for its lack of fuel, by slowing down to conserve energy, this in turn can sabotage your weight loss efforts.

#3

Eat protein at every meal

Protein will help to reduce your appetite, it takes more energy and time to digest, in fact eating more protein will help you feel fuller longer than eating carbohydrates alone.  Research shows that eating more protein can help you lose weight without cutting calories.

Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

#4

Hold off on snacking

Many of us grab a snack for a quick burst of energy when we are feeling tired.  But do not confuse true hunger with fatigue.  If you are feeling tired go for a 15-20 minute brisk walk.  This will raise your heart rate and give you a boost of energy.

Follow it up with a large glass of cool water.  If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese.

#5

Consume enough food to fuel your body needs

Eating too little slows your body metabolism the same way eating to infrequently does.  If you want to lose weight, do not slash your calories too drastically.  Instead, cut out some of the extras in your diet, like soda, juice, packaged goods or candy.

Processed foods tend to be high in fat and calories, while being low in vitamins, minerals and fiber.

Other Tips you may enjoy: 5 Genuine Weight Loss Tips , 5 Simple Weight Loss Tips

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

 

Back To School 24 Day Weight Loss Challenge And Cleanse

The idea of the Back To School 24 Day Weight Loss Challenge And Cleanse is for you to develop a consistent approach to weight loss as well, and more importantly assist in you in your lifestyle change.  The weight loss challenge objective is to get rid of the excesses in your body, the excess fat, and other stuff we have taken into our system over the summer months.  Not the healthy and lean muscle tissues and body fluids.

After all the summer fun, vacationing, celebrating, and at times eating anything and everything we wanted, its time to get back to business.

The challenge requires your focus and dedication, so therefore you need to be prepared in both mind and and body.  It is advised that you first visit your doctor for a check-up before embarking on any weight loss program, or diet.

It is important that when starting the challenge, that you remain positive, and dedicated enough to work for the desired results.

Often times we become impatient, but long term effects can be accomplished depending on you, your diet, as well as a number of other factors, such as current health.

If you have been inactive for some time, be sure to stretch and stretch some more before starting any activity.  Before actually doing any exercise and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.

Everything should be done in moderation.  Find the level of exercise and training that suits you.  It should be enough for you to be comfortable, but not too convenient that it will not be much of a challenge.

To assist you with your cleanse, you can find everything you need for  the challenge below.

Now that you have joined, here are a few tips to assist you along the way.

The first week

The first week of the cleanse take long and steady walks for a little over twenty to thirty minutes. After the walk, follow it up with a good stretch.  This takes so little of your time for the first week.
In less than two and a half hours you have taken that first step to a healthier lifestyle that could work to your advantage.

By the second week, it is good to focus on strengthening your upper body.  This maintains your strength to be able to go through the whole cleanse, and conditioning you will be doing, throughout the challenge.  During the third week,  start walking briskly or jog for 15 - 20 minutes.

The fourth week should be spent on a low impact exercise such as swimming.  To avoid boredom, do not be afraid to try something new.  The last day of the fourth week is a time to solicit the support of the people you care about.  Spend time with them or get them to be with you in your long walks. Remember, follow up your walks, and low impact exercises with a light upper body workout.

This is just the start of your life changes, and the greater good to come because of those changes.  If by this first week you are able to stick to the  24-Day Challenge, you have a greater chance to further boost your weight loss with the steps Ive provided above and stay with the program until you achieve your desired result.

Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they wanted!   Patience is a virtue.  The same way it took your body time to gain all that weight, it will need time to exert itself to get rid of it. Stick to the weight loss program and you will lose weight. Just as I did, and continue to do.

The ideal of the Back To School 24 Day Weight Loss Challenge And Cleanse is to help .you develop a consistent approach to weight loss as well as assist you in becoming a healthier you.

Written by,

Dwight Obey, Independent AdvoCare Distributor