Start a Healthy Lifestyle in just 7 Days

It’s time to Start a Healthy Lifestyle in Just 7 Days.

7 Days to a healthier lifestyle
7 Days to a healthier lifestyle

We’ve all gone to sleep at night, swearing we would go to the gym  first thing in the morning, and then, 8 hours later we forgot all about it.


Even though this can occur to all of us, it should not be an excuse not to take our health seriously. We need to understand is that being active and eating well are essential to the health and well-being that we will experience in the long term. The better you understand how to nourish and exercise your body, the higher the quality of life that you will experience. In other words, good eating habits and exercise foster a fast metabolism. A fast metabolism powers you throughout the day and allows you to do much more physical work with much considerably less effort.

Each time you do exercise, your body adapts to the demands by upgrading its capacity to burn fat during the day and night. The good news is that exercise does not have to be intense to do the job for you, but it does have to be consistent.

Doing regular cardiovascular exercise four times a week for 20 to 30 minutes per session can go a long way to your overal health. Weight-training four times a week for 20 to 25 minutes per session is the other side of the coin. A balanced approach like this one is simple the best of both worlds, especially for someone in need of getting in shape.

Here’s a sample 10 Minute Beginner Low-Impact Workout for Fat Loss 


Here’s a sample 15 Minute Resistance-Workout for Beginners

And that’s it! By just following those two simple videos you can be on your road to a healthy lifestyle in just 7 Days! But before we go, here are some amazing tips to make sure you are on the right track! Until our next article.


Some inspirational Tips for Starting on a Healthy Lifestyle

I guess all I can think of for now. I express my thanks to a doctor friend of mine. Without him I would not be able to write this article, or keep my sanity.

Enjoy life, we all deserve it.

Beneficios de las harinas integrales

En el apartado de hoy voy a escribir algunos tips de harinas integrales. Eso que hoy parece una moda pero es mucho más que eso.

¿Cómo está mi gente querida? Para los que no me conocen mi nombre es Luciana Vilas y soy nutricionista.

Las grandes empresas bombardean con publicidades la gran pantalla para captar clientes que se terminen convenciendo que si la propaganda dice que determinado producto es saludable es una verdad absoluta.

Y la realidad indica que no siempre es así. Incluso me animo a decir que no es así en la mayoría de las veces.

Me encantan las pizzas veganas y mas abajo te cuento porque. Mientras podes mirar este video.

Por fortuna hoy hay varios caminos para conseguir información confiable y no terminar creyendo ciegamente en lo que nos quieren vender los empresarios sin escrúpulos y con deseo desmedido de ganar más y más millones de dólares a cualquier precio.

Vertambién: Eating For Anti-Aging

Ya tendré tiempo para hablar de la leche de vaca, el azúcar, las carnes de todo tipo pero hoy hablaré de las harinas.

Para empezar iré sobre lo más básico: el grano de cereal se compone de tres partes: salvado, germen y endospermo.

La harina refinada que conocemos, compramos y comemos habitualmente es el resultado de sacarle al grano el salvado y el germen al molerlo.

Aquí hay un detalle no menor: eliminar el salvado implica que el alimento pierda fibra, vitaminas y minerales.

¿Tenes dudas de los beneficios de las harinas integrales? Mirá el siguiente video

Antes la fabricación de la harina se lleva a cabo en molinos tradicionales pero con la explosión de la industria y la fabricación a gran escala apareció un gran problema de almacenamiento.

Los ácidos grasos del gérmen reaccionan con el oxígeno y automáticamente se convierte en lo que todos conocemos como rancio.

Es un proceso que dura meses y en el que se pierden los nutrientes. La Unión Europea exige por ley desde 1998 que todos esos nutrientes se adicionen en forma artificial. Entonces lo que hacen es agregarle hierro, vitaminas, minerales. Además de blanquearla porque en proceso natural la oscurece.

Vertambién: Healthy Nutrition For You!

Vale decir que cuando comemos algún alimento con harina refinada estamos comiendo algo que nada tiene que ver con lo que ofrece la madre naturaleza.

Distinto es lo que sucede con la harina integral, en la que las vitaminas minerales deben estar presentes de manera natural, ya que el salvado y el germen se le añaden de nuevo

Me llamó poderosamente la atención haber participado de un evento de pizza party en el que por pedido de la persona que lo contrató hicieron las mismas con harina integral. La empresa contratada fue crocante catering y lo destaco porque es indispensable no solo que gente como la que organizó el evento cuide su salud y la de los invitados, sino que cada vez más empresas se preocupen por este tema tan hablado y tan real.

Esto es por ahora amigos. La seguimos en muy poquito tiempo. ¡Gracias por la paciencia!


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Eating For Anti-Aging

Anti-Aging Foods
Anti-Aging Foods

Eating For Anti-Aging

Although advertisers would have us believe it, getting older is not a crime, it is, in fact, a privilege.

Of course, we don’t see it like that. Just like generations before us, we dutifully smooth on lotions and potions and dye our graying locks in an attempt to hold back time. But that’s not enough to keep up appearances for the modern consumer. We now look to such weapons as the Botox syringe for our salvation – and increasingly the threat of fading youth leads to the surgeon’s knife. Cosmetic surgery is rife in our society; with the approval of their parent’s young girls are opting to have breast implants, laugh lines really aren’t that funny, and nose jobs are a dime a dozen – we are choosing to let ourselves be stitched and pulled in an endless quest for perfection and eternal youth.

Do we really have no choice? If appearance is important to us, are we going to end up under the knife despite the best of intentions? Hopefully, that won’t be the case, as research suggests the key to preserving youth may actually lie unassumingly in our supermarket aisles. Before we can understand why certain fruits, vegetables, and herbs can help to keep us younger for longer, we first need a quick chemistry lesson. Molecules known as free radicals cause cellular damage – youth’s enemy number one. Free radicals are unstable molecules that have unpaired electrons. These unstable molecules cruise around looking to pilfer the partner of a stable molecule. Then we have a chain reaction on our hands because the robbed electron itself becomes a free radical. This process is better known as oxidation. Think of a browning apple or rusting metal, but instead of rusting, we age. Free radicals cause external aging, such as wrinkles and lines, and internal aging such as heart disease, emphysema, osteoporosis and rheumatoid arthritis. Air pollution, cigarette smoke, pesticides, saturated fats, processed food, stress and ultra-violet light can create free radical multiplication. This all sounds very unpleasant, so how do we stop it from happening?

Antioxidants are our very best weapons of defense. They offer up one of their own electrons to rogue free radicals (which they are able to interact safely with), thus ending their reign of terror. Where can we get our hands on these too good to be true youth-preserving gems? That’s where your local supermarket or greengrocer comes in. Dr. Howard Murad, an Amercian celebrity dermatologist, has seen plenty of evidence of the damage caused by free radicals. “People who eat more green, leafy vegetables and beans throughout their lives are less wrinkled than those who eat a lot of processed high fat and refined carbohydrates,” he says. So there you have it straight from the horse’s mouth.

Anti-Aging Foods that Keep Away Wrinkles

Healthy Nutrition For You!

Whole books could be written about the benefits of a healthy nutrition.

A Healthy Balanced Diet
A Healthy Balanced Diet for You!


According to Wikipedia,

A healthy diet is one that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories.


A healthy balanced diet which is also varied contributes to maintaining the health and well-being of a person way into their older years. In fact, having healthy eating habits can help prevent diseases such as obesity, diabetes or arteriosclerosis. Also, a poor diet can affect our physical and mental development, reduce performance or affect our immune system, causing our bodies to be more vulnerable to all kinds of disease.

For a healthy body, it is necessary to consider some basic principles of nutrition: nutrition 101 as I call it . Thus, a balanced diet should contain the essential nutrients for the body to perform all necessary metabolic processes and perform all daily activities full of  energy.

The proportions of nutrients needed by the human body daily were established by the experts of the United Nations Organization for Food (FAO) and the World Health Organization (WHO) in 1988, and are as follows:

Carbohydrates should represent 55-60% of the daily total energy intake.
Between 10 and 15% of daily caloric energy should come from proteins.
Fat will not exceed 30% of total calories consumed, out of which it is advised that the percentage of saturated fat is less than 10%.

Another basic principle to follow in any healthy diet is getting enough fluids to maintain adequate hydration. Experts recommend drinking at least 2 liters of water or other liquids like juices, teas, and broths. This intake serves to compensate for the daily loss of body fluids. In certain circumstances, it may be necessary to increase fluid intake. For example, in the case of fever, vomiting, diarrhea or practice of intense physical activity we should go way beyond the 2-liter minimum that is recommended.

A healthy diet should include daily five servings of vegetables and fruits. Thus the contribution of important nutrients is guaranteed as vitamins and minerals.

Cereals are the main source of energy. Experts recommend consuming 4 to 6 servings of grains a day. Milk and dairy products are other key components of the diet.

It’s also important to consume healthy fats. Lipids make a valuable contribution to our daily health, although, given its high energy and high caloric level, they need to be taken in small portions and it’s vital not to overindulge.

As a rule, each day choose foods from all groups to have an optimal supply of all the important nutrients that our bodies require. Remember that snacks that sweet, high in sugar and fat and salt should be avoided or at worst, they should only represent a very small portion of our food intake.


The Pit Workout for an MMA-Ready Body is here!

The Pit Workout for an MMA-Ready Body is here!

The Pit Workout
The Pit Workout

“What on earth is the Pit Workout?,” you may be wondering. Well, according to the creators:

The Pit Workout is a dynamic, three-day per week workout program designed to build speed, power and endurance. Each one-hour program includes full-body conditioning while targeting specific muscle groups. Be ready to work hard, sweat and have fun while building endurance, flexibility, strength, speed and power.

The Pit workout claims to be the missing link between traditional martial arts and MMA disciplines. It is true that the results of this workout are evident for anyone who has tried it. It may be a bit inaccurate to call it a “state of the art” workout routine, but in spite of that this workout is exciting,  and you will definitely feel the positive effects after just a couple of days of training.


What do you get when you buy this workout set?

There are different versions of the program, but the coolest is The Pit Workout-Master Boxset. According to its creator’s description:

(This Boxset) Includes 6 DVD’s encompassing everything produced to this date. The Master Boxset includes 9 workouts and over 40 techniques and skills to use both in your workouts, in the gym, competition or in self defense. John Hackleman, a.k.a. The Pit Master shares training secrets that to this date only portions of his elite fight team have had access to. The Pit philosophy is simple, use what works and discard what doesn’t. The Pit Workout combines old school training, attitude, power and discipline with cutting edge scientific and result-orientated techniques.

This type of workout is ideal for those who are looking for a straightforward workout, minimalistic in  nature but with a brutal intensity regime to get the body into peak MMA fighting condition in the shortest amount of time possible. Many claim that this is one of the best on the market. It’s hard to tell because those who do similar kinds of workouts like P90X or Intensity make such claims as well. I guess that whatever works for you is “the best” for you. One thing is for sure: this program is not for everyone. Unless you want to become an MMA fighter, do not engage in this type of brutally draining training. You may be much better by using P90X, Insanity or any other great workout out there.

The Pit Workout Explained!

Personal Trainers Get Obese

Personal Trainers Get Obese to do their Jobs. Sounds crazy, doesn’t it? After all, how can they inspire their customers if they are grossly overweight? We all know that personal trainers pride themselves on being in great shape all year round. However, In a new reality TV for A&E, a

Fat to Fit Sneak Peek

We all know that personal trainers pride themselves on being in great shape all year round. However, In a new reality TV for A&E, a group of ten top of the line personal trainers  radically change their diets and stop exercises for 4 months to gain weight over a 4 month period.  What for, you may be wondering? Once they are morbidly obese, they are paired with obese clients and both start on a journey to get in shape together.

Although it could be detrimental to their health, all of these trainers wanted the challenge: to prove themselves that they could do it. At the same time, they want to inspire obese people to see that there’s someone like them guiding them back to health and literally taking them by the hand.

For more information about Fat to Fit, please read this article from the New York Post.

Let’s take a look at some of these trainers as they describe their Fit to Fat journey.

Katie Mack, 29 years old.

Katie Mack, 29. (Courtesy from NY Post(
Katie Mack, 29. (Courtesy from NY Post)

Katie is in amazing shape all year round. This -foot-5, 123 pound personal trainer knows well the benefits of a healthy lifestyle. And now thanks to this challenge, is more aware than ever of the problems associated with overweight. She gained over 50 pounds in merely 4 months by just doubling her calorie intake while reducing her exercise level to zero.  And not only did she gain weight but her mood swings got out of control, to the point that she broke up with her boyfriend who could not put up with  her ways any more.

According to the NY POST:

Mack says she “started bawling” when she was told she was able to stop the high-calorie diet, but it took a month of healthy eating before the nausea subsided. She eased into exercising, first with long walks and slow bike rides, then graduating to cardio machines and, finally, running, spurred on by the goal of competing in her annual half-marathon in Yonkers.

She is glad she’s back in shape now!


Adonis Hill, 35

Adonis Hill, 35
Adonis Hill, 35

Adonis’ weight before was 217 pounds and his weight after doubling his caloric intake went to 286 pounds. Almost 70 pounds of fat gain in merely 5 months. This seemed like a Dejavú for this man from Clinton Hill, in Brooklyn. Only three years before he had actually started his own weight-loss journey that motivated him to become a personal trainer himself and inspire others struggling to be healthy. This was not an easy decision for him. He knew he had the ability and willpower to lose weight, but he was afraid of old habits coming back.

“When I was overweight, there were a lot of things I was fighting, like depression,” Hill tells The Post. “Another big fear was getting my man-boobs back.”

And also an interesting observation he made was about how he was perceived by the opposite sex now that we was 69 pounds heavier.

“You don’t want to date as much when you have a different body,” he says. “With new females, they were pulling back. I don’t think they even noticed it. People do treat you way different when you gain weight.”


It will be amazing to see these super trainers get back in shape and help a morbidly obese person along the way.