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Sunday, April 30, 2006 

Exercises for Day 5

Day 5: Elbow to knee, calf extensions, tricep kickback

Elbow to knee

In the starting position you should lie on your back with your hands behind your ears and the legs stretched out parallel to the floor. When you exhale, crunch your left knee while you bend it together with your right elbow so that they meet in the center of the body. When you inhale, return to the starting position and crunch the right knee to the left elbow. Try to do 2 sets of 10-12 repetitions with each knee. The exercise works the oblique and abs.

Calf extensions

In the start position you should stand with your feet shoulder width apart. The rise up on the balls of feet and hold the position for 2 seconds. Return to the start position and repeat. To make it easier use the wall to support your hands, but don’t push on them to lift you up. The exercise works the calves.

Tricep kickback

As you kneel on the bench, hold a dumbbell in one hand. Then lean forward from your waist and support the buddy weight on your free hand. Push the hand in which you have the dumbbell back until the elbow is straight and then lower slowly to the starting position and repeat. The exercise works the triceps.

Saturday, April 29, 2006 

Exercises for Day 4

Day 4: Hamstring flexion (you need a Swiss ball to do it), chest press with dumbbells, dumbbell oblique

Hamstring flexion

In the starting position, you should lie flat on your back with a Swiss ball under your heels. Your arms should be straight out to your side for support. Keeping your feet flexed, dig your heels into the Swiss ball. When you exhale roll the ball in towards your body using your heels. Then, when you inhale slowly return to the start position. By any means, don’t use your arms and keep the hips on the floor. The exercise works the gluts and the hamstrings.

Chest press with dumbbells

In the start position, you should lie on the bench with the feet flat on the floor, while your arms should be extended upward, holding the dumbbells. When you inhale, lower the dumbbells to the chest level by bending the elbows and rotating the forearms to bring the hands so that the palms face the legs. When you exhale, press the dumbbells back up until the arms are straight. Then lower the arms and repeat the exercise. The exercise works the triceps and the chest.

Dumbbell oblique

When you begin you should stand with the feet shoulder width apart and hold the dumbbells. Your knees should be slightly bent. When you exhale you should bend the trunk to the left to a comfortable position and hold for 2-3 seconds. When you inhale, return to the starting position and then repeat on the right side. The exercise works the oblique.

Friday, April 28, 2006 

Eating Less and Often: Does It Help Control Weight?


Eating Less and Often: Does It Help Control Weight?
To control weight, eating smaller, more frequent meals than the standard three meals a day may actually help to lose weight.

Take good care of yourself!

 

Shopping and Lifestyle Tips for Healthy Weight Loss


Shopping and Lifestyle Tips for Healthy Weight Loss
Don't you wish there was an easy-to-follow practical primer to tell you all the things you should and shouldn't do to help you lose weight? I'm not talking about food choices here - there are dozens of eating plans available....

Take good care of yourself!

 

Exercises for Day 3

Day 3: Reverse crunches, rows with dumbbells, leg raises

Reverse crunches

As you lie on the floor (or mat) on your back, with your knees bent and your hands behind your head. Lift your legs and bend the knees to 90 degrees. Keeping the knees bent, as you exhale, pull the knees in towards your chest and then hold for 2 seconds. When you exhale, lower your legs slowly to the start position. Use your abs to control the motion. The exercise works the lower abs.

Rows with dumbbells

In the start position you should sit on the floor, slightly leaning back, with your knees bent and your feet on the ground. Your arms should be straight and the palms facing inward as you hold the dumbbells out in front of your body. The dumbbells should be at 90 degrees. Now bring the dumbbells in towards your body, squeezing your elbows behind your back as far as possible. Return to the start position. Do 2 sets of 10-12 repetitions. The exercise works the biceps, upper back and shoulders.

Leg raises

As you lie on your back, the right let should be straight and the left leg bent with the food on the ground. Rest the arms on your side. Then lift the right leg to the top of the left knee, making sure the leg stays straight. Hold the position for 2 seconds and then return to the starting position. After 10-12 repetitions change the leg. The exercise works the quads.

 

Low-carb craze leads to health awareness


Low-carb craze leads to health awareness
The recent low-carb craze, although on its last legs, has led many people to be more concerned about the foods they eat. Be sure to read the related article, Low-carb Oreo cookies from Kraft designated "most ridiculous low-carb product" on the market.

Take good care of yourself!

Thursday, April 27, 2006 

Research Links Metabolism and Appetite Suppression


Research Links Metabolism and Appetite Suppression
Opening door to obesity treatments.

Take good care of yourself!

 

A High Caloric Diet May Prevent The Progression of Amyotrophic Lateral Sclerosis


A High Caloric Diet May Prevent The Progression of Amyotrophic Lateral Sclerosis
This is the first study showing that diet, specifically a high caloric ketogenic diet, may slow the progression of the clinical and biological manifestations of ALS in a mouse model.

Take good care of yourself!

 

Exercises for Day 2

Day 2: Calf extensions, lumbar extensions, bicep curl

Calf extensions

With your hand on the wall, stand with your feet shoulder width apart then rise up on the balls of feet and hold for 2 seconds and return to the start position. As you progress, use one foot at a time. The exercise works the calves.

Lumbar extensions (back extensions)

In the start position you should lay facedown, your legs together and extended straight while your hands should be bent behind your neck. When you exhale lift the chest and shoulders off the ground and hold for 1-2 seconds. When you inhale, slowly lower your body back to the start position. The exercise works the lower back.

Bicep curl

This exercise needs dumbbells to be completed. In the start position you should stand with the feet slightly apart, while your knees should be slightly bent. Grasp a dumbbell in each hand and lock your elbows into the side of your torso. When you inhale, curl one dumbbell to your shoulder, while when you exhale, lower the dumbbell to the start position. Repeat with the opposite hand. The exercise works the biceps. Start with small weights and increase the weight as you progress.

Wednesday, April 26, 2006 

More dieters ditch carb counting


More dieters ditch carb counting
More dieters are ditching carb counting and biting into baguettes with gusto these days and returning to old tried an true diet programs like Weight Watchers. Related articles on this topic are also available on the NewsTarget Network, including: The Atkins Diet Food Guide Pyramid, Part 6: Health Improvements...

Take good care of yourself!

 

Shopping and Lifestyle Tips for Healthy Weight Loss


Shopping and Lifestyle Tips for Healthy Weight Loss
Don't you wish there was an easy-to-follow practical primer to tell you all the things you should and shouldn't do to help you lose weight? I'm not talking about food choices here - there are dozens of eating plans available....

Take good care of yourself!

 

Exercises for Day 1

Day 1: Crunches, modified push-ups (“girly” push-ups), forward lunges

Crunches

Lying on the floor on your back, with the knees bent and the hands behind your head, when you exhale, raise your chest until your shoulder blades lift off the floor and when you inhale, slowly lower back in the start position. Tip: use only your abdominal muscles to lift you up.

Modified push-ups

Get down on your hands and knees, with your hands just outside the shoulder width. When you exhale bend your elbows and lower your chest until it makes a 90 degrees angle with your elbows. When you inhale, push up till your arms are straight and the elbows completely locked. Tip: works the shoulders, triceps and chest.

Forward lunges

In the start position your feet should be about 6 inches apart from each other and the toes should be pointed forward. When you inhale, step forward with one leg and then lower your body to 90 degrees at both knees, keeping the weight on your heals. When you exhale push up and back to the start position. Repeat 10-15 times with one leg and then switch the leg.

Tuesday, April 25, 2006 

Is My Diet Deductible?


Is My Diet Deductible?
Dieting can be expensive, especially if you join a weight loss program or purchase special foods. As of April 2002, the Internal Revenue Service recognized some weight loss expenses as tax deductible under medical expenses. According to that ruling, "...Uncompensated...

Take good care of yourself!

 

Fitness Plan for a Week

Maybe you are one of the persons who really want to start exercising but have no idea where to start from or how much time you’d daily. The good news is that 10-15 minutes a day are enough to jumpstart your fitness. OK, now what to do in 10-15 minutes? First of all, don’t forget to stretch and do some cardio for warm up.

Now that you are prepared, here is a short plan for 6 days, while in the seventh day you can choose what exercises to do or if you want to do them (you can go out for a long walk with that special someone instead).

Day 1: Crunches, modified push-ups (“girly” push-ups), forward lunges

Day 2: Calf extensions, lumbar extensions, bicep curl

Day 3: Reverse crunches, rows with dumbbells, leg raises

Day 4: Hamstring flexion (you need a Swiss ball to do it), chest press with dumbbells, dumbbell oblique

Day 5: Elbow to knee, calf extensions, tricep kickback

Day 6: Plank hold, body weight squats, lateral deltoid raise.

Most of them sound familiar, right? Anyway, I will detail them in the next posts (exercises for a day in each post). Please ask any questions and also tell us what your favorite exercises are.

Sunday, April 23, 2006 

Week Ends and Weigh Loss Don’t Match! Or Do They?

We are all good during the week, but when Friday comes along, something happens (OK, don’t kill me, I know today is Monday but planning ahead is the key, right?). Some of us just can’t stick to our weight loss plans. What is there to be done? Since spring just knocked on our doors, it’s time to plan fun activities together: plan a bike ride, take long walks as a family, play anything you can think of. Make a habit of carrying a bottle of water with you everywhere. In time you’ll get used to drinking at least 64 ounces of water daily and the body will need it plus if you’ll be doing a lot of walking you’ll need to drink more water. Don’t forget your goals! If it’s weekend it doesn’t mean you can’t go out for a walk. Always weigh in on Monday! The idea of facing the scale will probably make you stay off temptations. If you are used to going out and dining in restaurants, plan ahead and find out what healthy meal you can choose. All restaurants have salads in their menus.

 

Water and Weight Loss

All of us have tried a diet before deciding to change our life style. And what do all diets have in common? Drinking at least 8 glasses (that is 64 ounces) of water a day! Why? Because water helps the food to assimilate better and also assists digestion. Water also assists excretion of waste from the body, while during exercising it regulates the body’s temperature. Also important to know: when you feel hungry, first drink a glass of water. Changes are you are thirsty but your body can’t distinguish between hunger and thirst. This is children are always thirsty. They still can make that distinction.

There are a lot of types of water to choose from: tap water, mineral water, spring water, fitness water and many more. It’s advisable to get a water filter that you can attack to the sink faucet. It blocks several elements from tap water, such as chlorine, zinc, lead and copper.

 

Spring is Here! Walk for Health!

The weather is so nice now. If you want to lose weight why not go out for a stroll for an hour or so every day and enjoy all the spring flowers.

If you enjoy doing something you're far more likely to keep on doing it.

So what are you waiting for? Call up a friend and get fit together!

Friday, April 21, 2006 

Healthy Snacks

We all have heard it before: eating snacks between meals or eating 4-5 smaller meals is much healthier (and helps when you want to loose weight) than eating 3 big meals. So it comes down to making a good (healthy) choice when you eat a snack.

The healthy snacks include (naming just a few): yogurt (low-fat), fruits (apples, bananas, peaches, grapes, pears, plums, oranges, and watermelon), vegetables (carrots, broccoli, celery, tomato, green or red pepper, cauliflower), chicken soup, nuts, milk (low-fat) and whole wheat cereals.

However, you should watch how much of these snacks you eat and you should consider eating single servings of any snack. As you could see, a healthy snack can be anything, from fruits and veggies to dairy products.

 

Little Help around the Web

Sometimes we believe we are eating healthy but in fact we are not. For example, when I started tracking my food intake I was below the minimum calories needed for the body (in my case 1200 calories) but ate too much salt (in processed food). Then, I started monitoring the salt and fibers and the best I did in keeping them within the range, the pounds started to come off. Of course, mixed with exercises!

First of all when you start making such changes you need to prevent temptations. Do a “kitchen inspection” and throw away anything that’s not healthy and replace it with healthy food. Always eat breakfast and don’t skip lunches as well. If you are at work take a healthy snack with you.

Helpful sites that will teach you how to monitor your food intake:

http://www.sparkpeople.com/ , a free community where you can find a lot of helpful tools.

http://www.mypyramid.gov/ helps you calculate if you ate properly based on the food pyramid.

Wednesday, April 19, 2006 

Daily Simple Workout

My lamest excuse ever for not working out was “I don’t have time”. And I know must of us use the same excuse. Have you ever though that you might be working out when you don’t even notice you are? When you go to the mall, park further than usual, hence you’ll get a chance to walk to the store and back. And there are a couple of minutes of cardio. When you come home with the groceries don’t take all the bags in one trip, make additional trips to the car and back to the house with one bag in each hand. And there are some more minutes of cardio. Take the stairs instead of the elevator, or walk in the park instead of taking a huge lunch during the lunch break. And my favorite one: vacuum and dance! I know it looks stupid (though no one told me yet) but it sure feels great and adds to my cardio exercises.

 

Would having your own blog help you lose weight?

I came across this site mydietblogger.com where you can have a blog just for your weight loss goals (for free of course)
I think it could likely help you focus on losing weight to make a post about it every day.

Tuesday, April 18, 2006 

Getting adjusted to changes

Making small changes at once is the trick to keep you motivated. First of all you need to learn how to make smart substitutions when eating healthier. Mayonnaise for example has 100 calories/serving while mustard only 11 calories/serving. Using mustard instead of mayonnaise would save you 89 calories. Instead of eating a banana, eat 2 slices of pineapple. Make another 2 substitutions like these and you are bound to loose weight in time. Try to make exercising a funny activity. If you can have someone from your family join in on a fun activity (walking, going swimming) you’ll “forget” why you are doing it (to loose weight) and you’ll consider it a fun activity together.

As I’ve managed to keep my goals so far (little ones) I am prepared for a “road block”. Together with my fiancé we’ll go to the aqua fitness class in a couple of weeks (already signed up).

 

How to Set a Goal when It Comes to Weight Loss

One of the most important parts of the entire process of loosing weight is setting goals. You need to set a target weight, a fitness goal and a goal for each week.

Always create a plan. You must know what you are doing and if you have a plan then it’s easier to stick to it.

Set one goal at a time. For example, this week you can choose to achieve the goal of drinking 8 cup of 8oz a water a day (at least). Being able to do this will boost your confidence for the next goals.

Write down your goal and be specific about it (i.e This week I need to drink 8 cups of 8 oz of water a day!).

Don’t be cruel to yourself. You might not manage to achieve your goal in the first day (well, neither did I, I had to buy a bottle of water and keep it near the computer in order to drink that much amount).

Track your progress. Write down in a journal how much water you drank each day. Do something funny like using stickers for each cup.

Find a “buddy”. Find someone you can share your goal with and keep track of it together.

I am proud to say I managed to stick to my goals the other day. What about you?

Monday, April 17, 2006 

Glycemic index may be next trend in dieting


Glycemic index may be next trend in dieting
Although low-carb diets such as the Atkins diet and the South Beach diet are fading in popularity, one of their underlying concepts is gaining new currency among dieters: the glycemic index, a ranking of a food's carbohydrates from 0 to 100 based on how they affect blood sugar levels. Dieters can use...

Take good care of yourself!

 

Before you start to loose weight…

For most of us the moment when we decide “I’ve had it” is triggered either by some words or by an event. It may be something a friend says (like “You like little plumper”) or a wedding or anniversary coming up. But no mater what triggered the desire to loose weight, before you do anything, take a trip to your doctor. Talk to him/her, ask him/her to weight you, measure your blood pressure and explain you what exercises you are allowed to do.

Then, calculate your BMI (Body Mass Index). If it’s between 25 and 29.9 then you are overweight. Anything over 30 means you are obese.

As soon as you know this, search for enough information on calories and exercising. DO NOT start a diet. CHANGE YOUR LIFESTYLE. That is the only way to do this and most of all you need to take baby steps. Set a goal and a reasonable time scale. For example, in the first week don’t use any sugar in the morning coffee; eat only whole-wheat bread and use one piece of fitness equipment. A very good exercise if you want to loose weight is walking! Walk as much as you can.

The goals I’ve set for myself this week are: drink 8 8oz water cups a day, use one fitness equipment daily and write in a journal.

What about you? What are your goals and what was the thing that triggered the desire to loose weight?

Saturday, April 15, 2006 

Aqua Fitness, Aqua Gym or Aqua Aerobics

It’s been said times and times again: diet without exercising means nothing! As many of you I am one of the persons who don’t really want to go to gym or exercise though I have some equipment at home. But, I love water. And when I’ve first heard about aqua fitness (or aqua gym or aqua aerobics) I said “this is it!”.

But what is aqua fitness? Aqua fitness combines aerobics with fitness and water massage. The entire set of exercises takes place is the pool. You can improve cardiovascular condition, muscle strength, endurance and flexibility, not to mention you will loose weight. You will be given a flotation belt (if the pool is deep) and a trainer will take care of everything, from simple exercises to very complex ones. The resistance of water creates the opportunity to manipulate the intensity of exercising depending on your goals. And most of all: you don’t need to know to swim!

Have you tried aqua fitness, would you try it? Share your experiences with us.

Wednesday, April 12, 2006 

Want To Lose Weight? Exercise!

One of the worst assaults on our bodies has been the self-imposed low-calorie diet. This has never seemed to be a very good idea, and recent research supports the notion that such diets can be harmful as well as ineffective.
HealthGoods

Monday, April 10, 2006 

Too many calories and not enough nutrients,

Most Americans consume too many calories and not enough nutrients, according to the latest revision to the Dietary Guidelines for Americans.

Currently, the typical American diet is low in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar. As a result, more Americans than ever are overweight, obese, and at increased risk for chronic diseases such as heart disease, high blood pressure, diabetes, and certain cancers.

fda.gov/fdac/features/2005/305_eat.html


Wednesday, April 05, 2006 

Low-carb fad may be dying, new report shows


Low-carb fad may be dying, new report shows
The low-carbohydrate lifestyle popularized by the Atkins, South Beach and other similar diets may be a dying fad, a new report indicates.In February of 2004, about 9.1 percent of the American population was on some sort of low-carbohydrate diet, a New York marketing firm reports. And a year later, only...

Take good care of yourself!

Monday, April 03, 2006 

Vegetarian Diets Cause Major Weight Loss


Vegetarian Diets Cause Major Weight Loss
Controlled research trials prove vegerarian diet's efficacy.

Take good care of yourself!

Sunday, April 02, 2006 

5 Foods for Weight Loss

Befor weight loss can happen, maintaining a healthy digestive system is essential. Keeping that tummy happy is easy. You just have to eat these five kinds of food, and your stomach is in for a treat. For starters, consume red beets and beet greens.These aids in the proper removal of wastes. Eat potatoes. These are good sources of dietary fiber, cabohydrates, and Vitamins B6 and C. Take avocados. This is another good source of fiber. Its easy to digest and has healthy raw fat. Get some oats. You need your daily dose of soluble fiber plus folate and Vitamin E for the skin. Lastly, have some cod liver oil. This is give the Vitamin A essential to your digestive tract. With this five food taken in regularly, you sure are on your way to shed off those pounds.

 

Go Diet, But Don't Skip Breakfast

If you are planning to lose weight, do it by all means, but do not skip breakfast. The old saying still holds; breakfast is the most important meal of the day. Breakfast gives you the energy and keeps your metabolism going. If you miss breakfast, you are more likely to get too hungry through out the day, thus you will tend to overeat. If this happens, well, all those dieting will be for nothing. Perk up your muscles and avoid oversleeping. Wake in time for breakfast. Eat a healthy meal. If you plan on pancakes, get it without syrup. You are then sure to start your weight loss planning the right way. Eating a health breakfast is the perfect way to start your day right.

Saturday, April 01, 2006 

Start Small and Lose Weight

Losing weight has always been everyone’s biggest problem, I am no exception. Although losing weight can be done in so many ways, I prefer the natural way of losing weight. Diet. Surgical procedures frighten me, plus it cost an incredible amount. I tried looking for the best diet plan for me. Dieting has to be done the right way. In fact, dieting can be dangerous if not done properly. It is not enough to starve yourself. You can start a healthy diet by checking what you eat. Cut out soda from your diet. Instead, drink a lot of water. Eat only healthy, natural food, and stop eating when full. Start small. Do not make drastic changes as it disrupts your body metabolism. Following these simple points is a good start in making a healthy diet.

 

Take Good Care of Yourself