Here's The Secret To Having More Energy

Have you ever awakened after a night's sleep more tired and drained?

Do you ever crave a second wind by mid-day?

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After a day's work, do you just pass out on the couch with no energy left for the kids?

Do you want to know the secret formula I used to continue to work full time during my pregnancy up until two days before giving birth to my son?

Well, if you answer YES to any or all of these questions then my secret energy formula is for you. But BEWARE...if you follow this formula, your productivity will go through the roof ...and your boss just may ask you to do more work around the office!

Forget about all that hokis pokis nonsense that those other so-called experts claim will give you more energy. Let a Board Certified Internist reveal the medical secrets that they have been hiding from you.

The secret formula is this...energy in equals energy out. Whatever and however you take in energy or food determines how you will be able to use that energy later. Before my pregnancy I would spend hours each day on my feet walking from this part of the hospital to that part of the hospital and would grab a quick bite to eat whenever I got a free moment. No wonder I would come home dead tired with no energy to even cook dinner. But once I found out I was pregnant, I knew things had to change. I knew I had to eat more balanced meals and start conditioning my body for the changes ahead.

Here are the 9 simple steps to more energy:

1. Eat five to six smaller meals a day

Dividing up your meals so that you eat 5 or 6 times a day will jump start your metabolism. Every year, your basal metabolic rate---the amount of calories your body burns at rest--- decreases. That means if you continue to eat the same amount of calories everyday for years, you can't help but gain weight. I hear it all the time from my friends and family. I can't tell you how many times they've called me up to go shopping because they just can't find anything in their closet that fits like it used to. Several years ago, I remember getting ready for a holiday dinner and picking out an outfit I wore the year before thinking that I could still fit it. When I realized I couldn't expect to hold in my stomach all night...I found another more suitable outfit to wear. Once I started eating a meal every three hours, the pounds just started to come off. I felt like I was eating all the time but that is what I needed...to keep my body tanked up on enough energy so that I could work my 10 to 12 hours a day with ease.

2. Eat your carbohydrates earlier during the day

I eat my carbohydrates (oatmeal, whole grain breads, sweet potatoes) during the earlier part of the day when I really need them. Our bodies break down carbohydrates to glucose which is our body's major energy fuel. Every cell in our body uses glucose. We need more fuel when we are most active not when we're getting ready for bed. If we eat lots of carbohydrates and don't use them up that excess glucose gets stored as glycogen (a storage form of blood sugar) and some of it even gets stored as FAT!

3. Avoid sugary sweets like candy bars, donuts, etc.

These sweets are chock full of simple sugars that sky rocket your blood sugar. Your body responds to this surge in blood sugar by releasing large amounts of insulin. Your pancreas releases the insulin to drive the sugar from your blood stream into your body's cells for energy. The more insulin you have circulating around your body the more sugar goes into your cells dropping your blood sugar dramatically low. When your blood sugar level is very low you feel sluggish and tired. That's why you feel so tired several hours after eating a lot of sugary sweets or a large meal. By maintaining a more steady level of blood sugar throughout the day and avoiding these sugar highs and lows you'll prevent that after-meal dip in energy.

4. Walk everyday

You can walk...run...jog....swim....bike. Just be more active. We're all busy. We all have more things on our To-Do lists than we can finish in a day. But we all know that if push came to shove we'd make that after work meeting if our livelihood depended on it. Well, the Health and Wellness Queen is here to tell you that your livelihood and your life do depend on you being more active. Your life depends on you conditioning yourself to handle the daily stresses at work and at home. If the most activity you get during the day is walking to the fridge during a commercial break for a snack then please see your doctor before beginning any exercise program to determine if you'll need any further testing. Once you've got the all clear from your doctor...then get to walking!

5. Get a good night's rest everyday

How can you expect to remain alert and focused on three hours of sleep a night? Now you may say, "I get six hours of sleep a night...that's plenty." But I challenge you to actually count how many hours of restful sleep you get. Do you lay in bed thinking about what's on schedule for the next day? Do you press the snooze button countless times in the morning before actually getting out of bed? Do you watch television in bed to help you drift off to sleep? Here are some simple tips to prepare you for a good night's sleep.

If you have a busy day coming out, write down all the things you need to do.

This stops you from thinking about it later when you're in bed trying to get to sleep.

Avoid sugar and caffeine before going to bed.

Make your bedroom a sanctuary for sleep-that means no television, no loud music. Instead, when getting ready for bed keep your room darkly lit and maybe even put on some soft relaxation music.

6. Drink eight glasses of water a day

Two thirds of our body is water so it's no wonder our body needs at least 64 ounces of water a day to perform at its best.

7. Drink no more than one alcoholic beverage a day

Alcoholic beverages are full of empty calories and don't provide you with the nutrients that your body needs.

8. Stop smoking

What more can I say. Smoking increases your risk of having a heart attack or stroke and it also increases your risk for cancer. The time that you spend standing around outside smoking a cigarette you can use to take a walk and increase your daily activity.

9. Schedule 'down time' into your day

I know it seems that we can't do anything without our daily planners, whether it's on the computer, on the handheld or on paper. But there is a method to our madness. Having a schedule keeps us on track. If you set aside relaxation time-it could be a half hour before lunch or an hour after dinner-you'll be able to better handle what comes your way. We all need a stress release, so whatever you do to relax, schedule that into your day and you'll be surprised with the results.

Now I know there are skeptics out there saying that it can't be that simple. Can following these easy steps really lead to more energy? Well to all those believers and non-believers...the proof is in the pudding (no pun intended). Follow these 9 simple steps for a week and you'll be amazed at how energetic you'll feel. You have nothing to lose...except the skepticism. So give it a try!

Here's The Secret To Having More Energy

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The Real Secret to Getting Flatter Abs Faster

"How can I speed up my results and get this belly fat off?" is a question I hear more than any other and, today, I am going to hand you the answer on a silver platter.

Of course, when most people inquire about how to speed things up, they usually start with the obvious questions...

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"Should I do more cardio?"

"What about using higher reps and lower weights or do heavier weights and less reps work better?"

"How about working my abs every day?"

Unfortunately, all of these questions miss the mark because they are pointed toward the wrong issue. As hard as it is to believe, reshaping the body has surprisingly little to do with what happens in the gym.

Abs Are Made In The Kitchen - When it comes to getting the fastest results possible, here's the bottom line: of the key components needed to reshape your body (blubbery thighs, giggly abs, soft biceps and all,) exercise is actually at the bottom of the list. That's not to say that it isn't important or that you should knock it out all together, but when it comes to your overall return-on-investment, exercise is not the main ingredient in moving your mid-section from flabby to flat. Food is where it's at.

Shake vs. Bake - Think about the ingredients that go into baking the perfect cake. There are the main ingredients (flour, milk and eggs) and then there are the more subtle ingredients (like baking powder.) Adding too much or too little of this very critical ingredient can spell the difference between success and failure. That is exactly what exercise is to flattening your abs - it's like the baking powder of fitness. It only takes a little (or more accurately, just the right amount) and more does not make it better. Do it--forget it--and point the majority of your energy and focus on the main ingredients to flatter abs... getting a handle on what's landing in your stomach on a regular basis.

The Silver Platter of Success - Now that we've established that exercise, while it is an important component of your overall results, will not remove the fat from around your belly, I want to hand you the formula for achieving swift, certain results - the kind you can feel in your clothes and see in the mirror. Having trained, coached, and closely measured the progress of over 4000 individuals over the past 11 years, I can tell you with absolute assurance that 80-90% of the visible results achieved from any fitness program is a product of the following recipe:

Ingredient #1 - Toe the line on your meal portions. Make sure you are eating just enough food at each meal to last you about 2-3 hours. Your natural hunger mechanism should kick in just around the end of the second hour after you've eaten. Otherwise you are probably eating meals that are too big. Make it a rule that you plate should never contains more than the visual equivalent of your two clinched fists put together.

Ingredient #2 - Make the majority of your meals about fuel, not entertainment. That doesn't mean that your food has to be boring. It's really a simple matter of looking at each meal and asking these 3 questions, "Where's my protein, where's my carbohydrate, and are they of equal portion?"

Ingredient #3 - Drink water like you're going for a record. Make water your main beverage. When you choose to drink something other than plain water, especially if it contains any of the "Four C's" (caffeine, color, calories or carbonation) follow it with 16 ounces of plain water. Easy enough. Another great rule is to start your day with 16 ounces of water and make your last drink of the day another 16 ounces of water.

Ingredient #4 - Take an optional food break at least one day a week. Having full autonomy one day a week to let loose and have whatever you want is a great way to stay on track. It's much easier to avoid the cookies in the lunch room when you know you can put one in a zip-lock bag and have it on your opt day!

And, there you have it - the true recipe for flatter abs. So, the next time you find yourself grabbing the stuff around your waist, asking what you can do to get it off, you have your answer. Trying to shed fat by working it off is the slow and painful way to nowhere. Whenever you find yourself pointing your focus toward forcing the fat off with exercise, remember that it takes hours and hours of work to duplicate the same benefits of simply watching your portions, timing and meal combinations.

The best way to put it is this. You can work out like a CRAZY person, but if your food isn't spot-on, you will NEVER see much in the way of visible results. On the other hand, if your food is spot-on and you happen to miss a workout here or there, you are still likely to experience great results.

The Real Secret to Getting Flatter Abs Faster

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The Secret to Surviving the Coming Economic Collapse

The mainstream media would have you believe we are well on our way to a full recovery. Don't listen to them. The underlying problems that led to the current recession and market collapse have not gone away. Americans are still buried in debt and world governments are printing more money to cover the cost of social programs and bailouts. The situation is getting worse with each passing month.

A small group of economists predicted the current crisis. These same economists are predicting things to get much worse before they get better. In fact, some are predicting the DOW to drop below 3,000. Think about the impact of that for a minute. That's a 70% drop from its current level. If that happens a lot of wealth will be destroyed and inflation will skyrocket.

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In the even of a collapse the dollar will become nearly worthless and the unemployment rate will likely be 25% or higher. There is one way to protect yourself and your family if these predictions do come true. Gold and silver holds its' value regardless of what happens with the stock market or inflation. Currently silver is the best value, as it has not risen as much as gold over the past few years.

Gold and silver can be purchased in bars of various weights, rounds, uncirculated collector coins and pre 1964 US silver coins. Gold and silver bars are an excellent investment but they are not ideal to use as currency in the event of a collapse. A one ounce gold bar currently trades for just under ,300 and one ounce of silver is around .00.

Prior to 1965, US minted dimes, quarters, half dollars and dollars were made of 90% silver. Change in the amount of .40 of these coins equals slightly over one ounce of silver. This can include 14 dimes, 4 quarters and 4 dimes, two halves and four dimes, etc. Regardless of the combination, if it adds up to .40 and it was minted in 1964 or earlier, you have once ounce of silver, or .00 at current market value.

I would put as much money as you can afford in junk silver coins. By junk, I mean that they have no collector value and they have been circulated. The only value these coins have is based on their silver content. You don't care what they look like, as long as they are recognizable as 1964 or older US coin.

These coins can be found at flea markets, coin shops or eBay. Be sure to check the current market price before buying. One ounce of junk silver coins may have a very small premium over spot silver, usually no more than 3%.

Now go buy some silver and protect your family from the coming economic collapse.

The Secret to Surviving the Coming Economic Collapse

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The Secret To Weight Loss

I'm going to empower you today with the "Secret to Weight Loss!" It is a secret that has the power to absolutely change your life, especially once you know how to apply it. And, it is a secret that is so obvious that for most people it remains hidden from view. However, once you learn this secret you will feel several different emotions. You will feel let down because it is not some exotic, magical formula that will melt away all your excess pounds although it has the power to do just that. You will feel a little silly that you hadn't thought of it before now. You will feel frustrated that no one told you this especially if you spent good money on diet programs. And, you will feel guilty because it will remove your last remaining excuse for not being able to loose the weight.

The Secret to Weight Loss Revealed!

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Let me warn you again about the emotions you are going to feel when I reveal this secret. The key to handling these emotions is to understand how to apply the secret to your own personal life. I will help you do that but you must continue to read the rest of the article. The secret to weight loss is found in the following formula:

Calories In vs. Calories Out = Weight Gain, Weight Loss or Weight Stays the Same

The formula is that simple and the secret to weight loss is in how to apply the formula. "Calories In" represents the calories you bring into your body through the foods you eat and the beverages you drink. "Calories Out" represents the calories your body burns up based on your metabolism and the activities you participate in. If the "Calories In" are greater than the "Calories Out" you will gain weight. If the "Calories In" are less than the "Calories Out" then you will loss weight. And, if the "Calories In" is equal to the "Calories Out" your weight will stay the same.

Application of the Secret to Weight Loss

You could go for extensive testing to determine your basal metabolism and how many calories your body burns up per day. You could have somebody analyze your food intake to determine the number of calories you are consuming on a daily basis. But there is an easier method to determine where you are at in the challenge of the scale. Just ask yourself this one question: "Has my weight stayed the same over the last four weeks?" Your answer will reveal what you need to do in relationship to weight loss.

If your weight has remained the same over the last four weeks, then your "Calories In" consumption equals your "Calories Out" expenditure. If your goal is to lose weight, then the application of this formula becomes extremely powerful because you have three methods for losing your weight.

o Method 1 - Reduce Your Caloric Intake!

o Method 2 - Increase Your Caloric Expenditure!

o Method 3 - Do Both!

We will discuss these methods in greater detail in just a minute. But first we need to address those who have seen there weight increase over the last 4 weeks. Let's say you've seen a 2 pound weight gain over the last 4 weeks. There are 3500 calories in a pound of fat. By using the following formula you can calculate (on average) how many extra calories you are consuming on a daily basis over your caloric expenditure:

# of pounds gained times 3500 divided by 28 days equals extra calories per day

2 x 3500 divided by 28 = 250 calories per day

By using the above example with this formula, you are consuming 250 more calories each day than what you are burning up through your metabolism and activities. If you used Method 1 then you would need to decrease your caloric intake by 250 calories to stop the weight gain. If you used Method 2 then you would need to increase your activity level by 250 calories to stop the weight gain. Or, you could use a combination of Methods 1 & 2 to eliminate the extra 250 calories per day so that your weight remained stable.

Method 1 - Reduce Your Caloric Intake!

The easiest and fastest way to drive your weight loss program is through Method 1. Method 1 doesn't have to be an extreme program of caloric reduction. Remember, you most likely didn't gain all your weight rapidly but over a period of time. So, look to eliminate 50 to 100 calories at each of your meals. Here are some suggestions:

o The most powerful step you can take is this one. Switch from soda to water. A 12 oz soft drink has 140-150 calories and water has ZERO! The average American consumes 1.5 cans per day. Switching to water would save them 230 calories per day. Don't make the mistake of switching to diet pop! Diet pops do not eliminate thirst. Diet pops do not eliminate hunger. Water does! Plus, much of the water in diet pop is needed by your liver to help it remove toxins so little of it goes to the cells. This affects your metabolism in a negative way.

o Cut your spreads in half. One ounce of butter or cream cheese is 100 calories. Cut the amount you use in half and you just saved 50 or more calories. If you don't want to cut the amount, then switch to an alternative. Instead of butter use Smart Balance Light Butter Spread at 47 calories per ounce. If you use regular jam on your bread then switch to Sugar-Free. You will go from 50 calories to 10 and save yourself 40 calories.

o Find alternatives. Instead of mayonnaise try tomatoes and mustard to save 50 calories. Instead of a vending size bag of potato chips at 155 calories try an apple or pear at 90 calories for a 65 calorie savings plus needed fiber. Instead of a high-fat creamy dressing substitute a low-fat dressing to save 80 to 150 calories. Choosing a grilled piece of meat instead of a breaded, deep-fried piece of meat will save you 80 calories.

o Reduce the portion size. You like French Fries then choose the small size at 210 calories vs. the medium at 450 calories or the large at 540 calories for a savings of 90 to 330 calories depending upon your choice. Stop eating the "Super Size" meals because all they are doing is making you "Super Sized!" Take half of your restaurant meal home in a "doggy bag" since many restaurant meals top out at 1700 calories or more. If you don't feed it to your dog, then you've got a meal for the next day which saves you both calories and money. Instead of a 12 ounce glass of juice go with a 6 ounce glass of juice and save yourself 85 calories.

To help you in your search for ways to reduce your caloric intake just Google "calorie counting" and you will find a host of very good websites that will help you find alternative foods and options. Just remember if you try a new product that doesn't meet your taste standards, than continue looking. Don't give up and revert back to your old ways. Also, don't cut a lot of calories out of your small meals especially breakfast and lunch. To do so will leave you low on energy and may set you up to overeat at your next meal.

Method 2 - Increase Your Caloric Expenditure!

Exercise is the primary way to increase your caloric expenditure but it will not have the same impact on weight management as Method 1. I know there are a lot of exercise people about to disagree with me but here are the hard cold facts. The average person who weighs 175 lbs. and works out at a moderate level for 30 minutes will expend about 250 calories. Remember that small size order of French Fries at 210 calories. It doesn't take you 30 minutes to eat those French Fries. Exercise is important in weight management but it is more important to your general overall health. Find activities that will naturally add to your caloric expenditure like:

o Play with your children. No only will it create a special bond but light to moderate playing for 30 minutes will burn up 111 to 159 calories for a 175 lbs. person.

o Sit up rather than lie down. Just the change in your position from lying on the couch to sitting up will help you burn more calories at a rate of approximately 60 more per hour.

o Deliberately choose to expend more calories. Instead of finding the closest parking space to the front door park at the back of the lot and walk. Instead of taking the elevator to go to the second or third floor use the stairs. Instead of having someone else wipe down your car at the car wash wipe it down yourself. Instead of letting the dust collect around the house do some general cleaning. All these extra activities can help you burn an extra 100 calories during the day.

o Find an activity you enjoy and enjoy it. Whether it be a leisurely bike ride, a bowling group, general exercise, basketball, soccer, gardening, playing a musical instrument or some other activity, 30 minutes spent could burn anywhere from 100 to 250 calories depending upon your weight and intensity.

o Drink water. Just this simple activity will do wonders for improving your energy and general metabolism. This will help you burn more calories throughout the day.

One of my favorite websites is http://www.my-calorie-counter.com which allows you to figure out your caloric expenditure by listing your activity, weight and time duration. Plus, they offer other free resources to help you in your weight management journey.

Method 3 - Do Both!

This is the real key to weight management because it works both sides of the equation to drive a more effective weight loss program and weight management lifestyle. It will have a positive impact on your general overall health and be a contributing factor in slowing down the aging process.

Now you know the "Secret to Weight Loss!" It's not mysterious. It's not complicated. It has no agenda. It doesn't sell any type of product. But, it works all the time. Enjoy your new found power to take charge of your weight management lifestyle by harnessing the power of this equation to reshape yourself and your life.

The Secret To Weight Loss

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