Eat often
You hear it everyday, yet you still can't believe its true. Constantly eating nutritious foods will keep your body working to burn more calories. Instead of eating big meals 3 times a day, break them up so that you’re eating 6 “mini meals” throughout the day. You’ll be able to eat less and still stay full. Best of all your energy levels will drastically increase due to the continuous eating throughout your day.

Lift weights
I know, I know you don't like hearing this but the truth is that if you lift weights you won't get big and bulky. But what you will do is decrease the amount of fat and increase long lean muscle.
Just a little FYI - muscle burns fat!
When you think of lifting weights, don’t automatically think of that crazy, huge guy with veins popping out of his head lifting 100 lbs at the gym. Instead, think of like 5 or even 10-pound weights. While you work with these weights try to go for 15-20 repetitions – try to implement some weight lifting with your exercise routine and you’ll start to see a change immediately.
Exercise daily
Once a month just won't cut it. If you really want to see results you have to put in a decent effort. Which means that you've got to be doing physical exercise at least 3 times a week for 30 minutes to an hour. Often women come up to me and say,
“But Marci I do a lot of house work, and chores around the house, and I’m staying active.”
This is a perfect of example of what the difference between physical exercise and physical activity is.
In the end physical exercise is what we’re looking for, you’ve got to take your body to a new level of stress to change and see results.
Lay off the processed foods
See all that food in your fridge and cupboards? How much of them have glucose or sucrose in their ingredient list. Eating refined foods will damage your body in ways you wouldn't even imagine. Often they put you on a sugary roller coaster that can leave you feeling energized to sluggish with hours. So instead of eating those “fake foods”, go for the raw fruits and veggies instead.
Save time with circuit training
Busy with kids or the family? Can’t find that power hour to workout? Don’t worry you don’t need an hour anyways. You can easily condense an hour’s workout into 30 minutes. Instead of taking a break after you’ve finished one exercise, move to the other exercise immediately. This is going to keep your heart rate up and make your muscles work even harder. 30 minutes of this and you’ll be good to go!
Drink water
Drinking water is essential for hydration, but it plays another important role. It can actually help you lose weight. Water has no calories, which means that you can take down your caloric intake by consuming more water than juice or any other beverage on the planet.
Get up and move at work
Sometimes this is out of your power, but if you can get up at work and stretch your legs for a couple of minutes then do it. Sitting at the computer all day won’t help you achieve the weight loss you want. Take a walk to the water cooler, even if you’re not thirsty. Find reasons to just walk around every hour and your body will thank you.
Walk, walk, and walk
Walking can be an extraordinary exercise. But I’m not talking about walking in the mall, or down the street. I’m talking about walking up hills or on the beach. Also, your pace has got to be fast enough so that your heart rate can increase and you actually feel like you’re getting a work out – and yes it should feel like work.


Achilles Tendonitis - Prevention and Treatment
The Achilles tendon is the muscle at the back of the calf which connects the heel bone to the calf muscle. Famously named after the Ancient Greek here Achilles whose mother Thetis tried to make him invulnerable by dipping him into the river Styx which flowed through the underworld. However, she held him by the heel which the water did not touch, and this spot remained vulnerable. Nowadays we use the term "Achilles Heel" to refer to a person's weak spot. For many athletes and runners today, the Achilles tendon really is their "Achilles Heel".
Symptoms
It's possible for the tendon to become inflamed, and even for it to partially or completely rupture. A complete rupture is normally indicated by being unable to lift your heel off the ground or to point the toes. You may even hear (and will most certainly feel) the pop as it ruptures. Less severe damage is indicated by pain when pointing the foot up or down.
Prevention
The best way to prevent achilles tendon injuries is to warm-up before starting to exercise. The next time you see pro athletes on TV, watch their routines before the event starts. You'll clearly see lots of stretching of calf muscles, standing on tiptoe and small squat jumps. In some sports events you will probably even see trainers bending the athlete's feet to and fro to stretch the muscles. These are all great things to do before exercising, and if you're prone to Achilles trouble you should do discrete exercises several times a day to strengthen the muscles.
Causes of Achilles Tendinitis
There are a number of reasons for Achilles tendon injuries, many of them working in combination with each other, including overdoing training, poorly selected shoes, different shoes or running surface, flat feet and poor gait while running
Treatment
If you've completely or partially ruptured the tendon, then an immediate visit to the hospital will be needed, and you will probably be looking at surgery to re-attach the tendon or sew it back together. If you're lucky, you'll be looking at just a few months in pot. Whatever happens, you won't be doing any serious exercise for at least six months.
For less serious injuries, you must immediately cut back or stop your training schedule. Muscles cannot recover if you punish them when damaged, and if you do carry on you could end up with a serious rupture. There's plenty of other ways to exercise, swimming and upper-body resistance training in the gym being excellent examples.
If you feel pain after training, apply an ice pack or kold blue bandage immediately. You can also take a mild anti-inflammatory drug like Ibuprofen or Aspirin. Bear in mind that you should not take anti-inflammatories for more than a few days - do not exceed the recommended dose. If after a few days you're still in pain then get medical advice.

And finally, try and address the root cause of the problem. Make sure you have correctly fitting shoes and use a pair of cushioned insoles specifically designed for sport. These are available from High Street chemists, but are considerably cheaper from a specialist supplier. If that doesn't help, try and get your doctor to refer you to a podiatrist for a specialist opinion.
So that's it, ease up and address the cause, or carry on training and make it worse. Think long-term.


Diet - Your Best Defense against Cancer?
The risk of developing cancer has become one of the most thought provoking issues of our time. Worldwide statistics show that as many as 10.9 million people are diagnosed with some form of cancer every year. As research into the food we eat becomes more complex and innovative, it reveals that there are numerous 'super foods' which not only fight cancer cells, but can also help to prevent it from ever occurring.
What is Cancer?
All living things are comprised of a variety of cells, such as kidney cells, brain cells and skin cells.
Cancer develops when a particular cell mutates, then begins to grow and divide. Eventually, these cells form a mass called a malignant tumor, which often starts to invade surrounding tissue and organs.
Super Foods
It is thought that up to one third of cancer related deaths could be diet related. Many of the foods we eat today can in fact be harmful to the cells in our bodies, particularly 'fast food', which often contains high rates of saturated fat.
A large European study has recently shown that 'junk food' may in fact be a major cause of cancer of the pancreas, the urinary tract and of the womb, which makes saturated fat especially dangerous for women. There is however, an abundance of super foods that contain cancer fighting anti-oxidants and enzymes. These foods fall into a number of categories and it is best to look at their properties separately.
Fruit and Vegetables
Raw carrots are rich in beta carotene and substances called falcarinol and polyacethylens, which can help to impede a wide variety of cancer including, breast, stomach, throat, lung, prostate, bladder and intestinal
Sweet potatoes are thought to have a number of cancer fighting properties including carotenoids (beta carotene is one form)
Turnips and their leaves contain a substance called glucose molaes, which is said to attack cancer cells
Broccoli, cauliflower, cabbage, kale and sprouts are rich in the anti-oxidants; lutein and zeaxanthin which are thought to be particularly affective at inhibiting breast and prostate cancer
Broccoli and sprouts also contain a substance called phytochemical sulforaphane, which is a by-product of glucoraphanin and is especially useful at impeding bowel cancer
Kale is thought to retain indoles, which are nitrogen compounds and are said to prevent lesions in estrogen sensitive areas, such as the ovaries, mutating into cancerous cells
Beetroot is full of anti-oxidants that specifically attack lung cancer cells
Tomatoes carry vitamin C and a carotenoid called lycopene that fights oxygen molecules which are also known as 'free radicals'. Free radicals are often believed to trigger cancer cells. Lycopene is notable in its ability to aid the fight against rectal and colon cancer, as well as prostate, breast, mouth and cancer of the pancreas. Cooked and canned/pureed tomatoes are said to be especially concentrated in lycopene
Soya bean products such as tofu include phytoestrogens and isoflavones, which when absorbed in sensible amounts (no more than four or five ounces per day) are thought to block and help prevent cancer cells from forming and are particularly associated with lowering the risk of breast cancer. Incidences of breast cancer are significantly lower in Asian countries where soy products are consumed regularly. However, caution must be exercised, as research suggests that eating too much soy may cause hormone imbalances which can in fact stimulate cancer cells
Avocados have prolific amounts of an anti-oxidant called glutathione. Glutathione attacks free radicals and stops the absorption of certain saturated fats into the intestine. Avocados contain high levels of beta-carotene and potassium, which is also very beneficial for the heart
Citrus fruits, such as oranges, grapefruits, lemons and limes possess high amounts of vitamin C, folic acid and monoterpenes, which can help to eliminate carcinogens from the body and are believed to repress cancer cells
Papayas carry prolific amounts of vitamin C and folic acid, which are both highly effective anti-cancer components
Figs contain a form of benzaldehyde, which is renowned for its ability to shrink tumors
Grapes, particularly the red varieties, include resveratrol and ellagic acid which combine to block the enzymes that are responsible for the growth of cancer cells. They also contain strong anti-oxidants called bioflavonoids
Strawberries, raspberries, blackberries, blueberries and other berries that are red or black in color consist of a wide variety of antioxidants, vitamins and minerals, and plant compounds that are thought to be very beneficial against many forms of cancer
Herbs and Spices
Rosemary is said to have detoxifying properties and can repress the advancement of tumors. Laboratory tests have revealed that it is principally effective against breast and skin tumors
Tumeric belongs to the ginger family and it is thought to help reduce the inflammation that is connected to stomach, bowel and colon cancer
Root ginger has been used by Chinese medics for centuries and is well regarded for its many healing benefits. It can be used as a spice in savoury and sweet dishes and as a herbal tea
Garlic is well renowned for its blood thinning and anti-bacterial properties. It can also help to eliminate oxidants that cause cancer, such as carcinogens and free radicals. Eating raw or cooked garlic has been found to be far more effective than taking garlic supplements
Licorice root contains a chemical called glycyrrhizin which is considered to help block the growth of prostate cancer cells, though an excessive consumption of licorice can lead to raised blood pressure
Chilli peppers are rich in a substance called capsaicin that is regarded to be a preventative against intestinal cancer
Beverages
Black, green and white teas retain antioxidants which are also known as polyphenols. These antioxidants are considered to expressly defend against cancer cells and stop them from dividing and spreading. White and green tea is regarded as being particularly efficient against lung, colon, rectal and stomach cancer as well as cancer of the liver and pancreas
Red wine also contains polyphenols and a substance called resveratrol which has been discovered to be present in grape skin. These antioxidants are known to counter free radicals. It is thought that the pinot noir grape variety contains the largest amounts of resveratrol, particularly in wines where the grapes are grown in cooler, rainy climates, such as Chile in South America. If However, alcohol is consumed in large amounts it can actually be a cause of cancer, so it is best drink no more than one glass of red wine per day
There are many other foods that are considered to be wonderful cancer preventatives. Seaweed and sea vegetables contain fiber, proteins, beta-carotene, folic acid, and a fatty acid called chlorophylone. These forms of vegetable are said to help prevent breast cancer. Nuts and seeds are naturally high in omega-3 fatty acid, which is essential for brain function. Nuts also contain a mineral called selenium and are rich in antioxidants such as quercetin and campferol. Nuts and seeds are regarded as primarily effective at repelling prostate and colon cancer cells, as well as being a natural preventative against the threat of heart disease.
Mushrooms have prolific amounts of potent compounds called polysaccharides. These compounds are thought to build up immunity against cancer cells. Certain varieties of mushroom are perceived to be particularly efficient, these include; reishi, shiitake and maitake, and are widely used in Japanese cuisine.
The benefits of eating a healthy, balanced diet have become more apparent as research into cancer and other fatal diseases evolve. A diet rich in vegetables, fruit and lean meat is much more of a priority in our daily lives than it was twenty years ago and medical advice suggests that eating at least five portions of fruit or vegetables per day can significantly lower the risk of many forms of cancer and heart disease, as well as preventing obesity. The threat of obesity is a volatile issue and for the first time in many years the life expectancy of our children is thought to be lower than our own, which is an extremely worrying statistic.
We are bombarded with these frightening medical statistics on a regular basis. Yet the most sensible advice we have been given in recent years is to eat at least five portions of fruit or vegetables per day. Taking action now may well lessen our chances of developing cancer and should help to provide numerous other health benefits for many years to come.
About Author:
Sophie Cosic is the mother of twins and author of numerous articles on childcare, education, natural health, parenting and pregnancy. She is a European distributor of Colic Calm, the acclaimed Homeopathic Gripe Water available for babies with baby colic, gas and baby GER. More information can be found by visiting http://www.coliccalm.com