5 Great and Simple Ways to Help You Burn Fat

Here are 5 great yet simple ways to help you burn fat:

1. Do not eat poor quality carbohydrates before bed. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods immediately before bedtime will likely result in increased deposit of fat and will prevent your body from maintaining a successful fat-burning mode.
2. Increase your muscle mass. The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up your metabolism.
3. Eat only as much as you need. Eating is all about moderation. Time your meals so that you eat before you are actually starving. This one simple step practically guarantees that you will eat less throughout the day. When you do eat, stop when your satisfied, even if that means not finishing everything on your plate.
4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session.
5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Leafy greens and salads are ideal sources of fiber.

We've also got a lot of great articles at Articles and Health Guides that will help support your health, fitness and wellness goals. If you'd like even more information, sign up for our newsletter.

Share with me some of your tips and advice that help you burn fat too. Have a great night!

"Healthy. Fit. Living Fully."

Sandy Huard, President, Women's Health Supply International

The Top 10 Essentials for Your Home Gym

Here are my recommendations for "the Top 10 Essentials for Your Home Gym." I have all of these items myself. Since I am a busy working mother like many of you, I find that having these items at home helps me to get in my workout, no matter how busy the day gets. I can also break up a workout pretty easily if the kids or responsibilities are too distracting.

None of these items are expensive either. Most can be purchased for $10-25 at your local online or retail store.

1. One or more Medicine Balls
2. An Exercise or Body Ball
3. A set of Free Weights
4. Cables and Bands
5. CD's - Yoga, Pilates, TurboJam, or whatever exercises you like best.
6. Mats - Yoga or Pilates
7. A Pedometer
8. Fat Calipers
9. An Ab-roller
10. Pull-up and push-up bars

I'm going to add another one of my favorite tools for shedding fat and staying slim and that's your good old run-of-the-mill "skipping rope".

You'll find a lot of these products at Wal-Mart, at Amazon.com or at may online retail stores.

Good luck building your home gym. Depending on your budget, you can add an item every few weeks. Pretty soon you'll have a complete Women's Health and Fitness arsenal.

I'm off for Sunday night dinner with the family.

Until tomorrow. "Healthy. Fit. Living Fully."

Sandy Huard, President
Women's Health Supply International

Swimming for Your Family's Health and Fitness

This morning we took the boys to their swimming lessons. It dawned on me that discussing swimming as an ideal family and solo exercise would make a great post for today.

Swimming is an activity that you can enjoy at any age. Babies as young as 6 months old can join a swim program with a parent or guardian and begin to feel comfortable in the water at a very young age. After all, we spend almost ten months floating in amniotic fluid, so in essence we've come from water. And, this you can see with the very young.

While swimming with my youngest Sebastien (2 yrs old) in his Guardian Swim class this morning, I really noticed something. It seemed that the younger the child, the more he or she was enjoying the lesson from the "get go." They just seemed to be "born to swim." They were the first ones to put their faces in the water and the ones least bothered by going under water.

Now, of course people of all ages can enjoy swimming as a leisure activity and can take swimming lessons and aquatic programs of all types. The activity you choose will depend on your level of fitness, any mobility issues you may have, and your health and fitness goals.

As an avid swimmer from a very young age, a swimming/aquatics instructor and lifeguard for many years, I can tell you that it is never too late to start. I have taught children and adults of all ages, from 6 months old to the very elderly. If it is possible for you, my advice is to get your kids into a program by the age of 4 so that they may keep up with their peers. If you are starting later, you can choose a private or semi-private program so that your children can have individual attention. They are much less likely to feel out of place in a class with children much younger then themselves, and they are much more likely to catch up quickly.

Here's where the benefits of swimming come in. Not only is swimming great for your heart and your cardiovascular conditioning, but it is a great "family" activity that you can do all year long. If you haven't been swimming in years or have never learned to swim, than you don't know what you're missing. It is truly a fabulous feeling to be buoyant in the water, it's as though you are "floating". As your strength builds, so will your confidence and so will your endurance and physical conditioning. Your children and grand-children will love to participate along with you as well, but you can also choose to go for a swim or take a swimming or aquatics class just for you. As you focus on your breathing or your strokes or your swim rhythm, you'll quickly notice that swimming will alleviate a great deal of stress. That's a great side benefit too.

One last note about swimming lessons for the whole family. Simply put, it is absolutely a necessity to learn to swim. There are just too many dangers that exist if you ever find yourself near water. From lakes, to beach vacations near the ocean, to campgrounds, to the watering hole on your Father's farm, you and your children must be prepared. Every summer there is an incident of a young child wondering off from the family picnic and later found drowned. Those are the tragedies you can avoid. Once you or your child has mastered the back float, you are well on your way to avoiding such an event. So take heed.

Now as you can tell, I am a huge proponent of learning to swim for the sake of safety, for the sake of fitness, for the sake of health and wellness, and for the sake of family togetherness. But I am also an advocate of swimming for young children because it can lead to a phenomenal leadership experience should they choose to become instructors and lifeguards. And it generally pays well too.

So, that's it. Have a great night and a great day tomorrow.

"Healthy. Fit. Living Fully." for you and your family.

Sandy Huard, President, Women's Health Supply International

A Controversial Health Article Released Today

I was shocked today to read the following headline: "Obesity now a 'lifestyle' choice for Americans, expert says".

The expert in question is economist Eric A. Finkelstein who wrote (along with Laurie Zuckerman) the book: "The Fattening of America", which you can find on Amazon.com. As of a few moments ago, there were 33 reviews with an average score of 3.5 stars out of 5 (a pretty decent score). There are a number of reviews that are highly complimentary and some that are pretty scathing.

Apparently, Finkelstein makes a number of claims from a load of research. I'll leave it up to you to decide once you've read the article and delved deeper into the book and/or reviews. Unfortunately, I have not yet read the book so I cannot comment on it further. However, I did want to comment on the article, which I did read.

Now, here are my 2 cents on "obesity as a lifestyle choice." It may be true that some of the choices we make, such as regularly consuming fast foods or not exercising regularly, do often lead to weight gain. However, this does not mean that people set out intentionally to becoming obese. Nor does it mean that they don't care about being overweight or obese. Nor does it mean that they believe being overweight or obese is not going to be a problem for them in later years. Nor does it mean that they think the medical community is going to cure everything that ails them, if and when they do get sick.

Of course, my views are only anecdotal and I haven't done an exhaustive research study on the matter. One thing I have noticed is that everyone I know discusses the topic of weight; is either on or just off of a diet; is upset about being overweight, obese or gaining a few pounds; and may have self-esteem issues as a result. But, those are my friends, acquaintances and family members. Perhaps you have a different view and believe that people knowingly "choose obesity".

Anyway, let's leave this for now and talk about our shared goals: "Healthy. Fit. Living Fully." For my part, I ate well today and went for a 45-minute power-walk this morning. I feel great. And I wish the same for you no matter what your current weight, level of physical fitness, or level of motivation right now.

Share your thoughts and goals with me, and give me your 2 cents on the article and book referenced above. Perhaps I've missed something.

Ciao for now. Have a great weekend!

Sandy Huard, President, Women's Health Supply International

My Top 10 "Women's Health and Fitness" Magazines

I had mentioned previously that in the past 2 years, I have read over 200 health and fitness magazines for Women (cover to cover). I wanted to highlight my choice for "The top 10 Women's Health and Fitness Magazines."

There are a lot of great "women's health and fitness" magazines and magazines that "discuss women's health and fitness". Some are focused on the everyday woman who is a health and fitness enthusiast, others are geared toward the bodybuilder or fitness model, others are more diversified in their approach (e.g. discussing things like beauty products and applying make-up).

Before disclosing my "absolute favorite" Women's health and fitness magazine, I wanted to give you a listing of the other 9 of my favorites. In no particular order, here are the ones I've read regularly and find to be highly useful and informative. Depending on my frame of mind, I may choose to read one over the other on any given night, but as a group they give me everything I want and need (i.e. motivation and information).

1. Oxygen Magazine
2. Women's Health Magazine
3. Shape Magazine
4. Self Magazine
5. Fitness Magazine
6. Prevention
7. Muscle and Fitness Hers
8. Health
9. Anything from Ediets.com (although it is online only)

Now for my "Absolute Favorite Women's Health and Fitness Magazine" .... Drum Roll Please...

My Absolute Favorite Women's Health and Fitness Magazine is FitnessRx.

It is excellent in every sense of the word. For those of you who are serious about knowing as much as you can about health, fitness and wellness, you are sure to find what you are looking for in an easy-to-read format. There is so much scientifically-based information, rather than a whole lot of fluff, that you are guaranteed to have a great take on current research in the Health and Fitness industry. The scientific findings and information are also laid out in very manageable chunks. Not only is it easier to absorb smaller articles, but the articles are written in an interesting way, so as not to present the research as dry and uninteresting.

But it's not just "all science" for the information-geek like me. It has something for every woman. From yoga, to pilates, to strength-training, to cardio, to body-sculpting, to nutrition, to advice about your sex life, you'll find it all. I particularly like the section called "MediterrAsian diet", which gives great information and fantastic recipes based on this heart-healthy diet.

In addition, I like the "body particulars" section that highlights one area of the body and gives you one or more strength-training exercises to work that area. The anatomy is very well-explained, giving you a good understanding of where the particular muscle group is located and how it is structured. This helps you to target that area more effectively.

I could go on for hours about "Fitness Rx". But, I'll leave it to you all to check it out.

I'm off to work out again late in the evening ... So, until tomorrow.

"Healthy. Fit. Living Fully." is worth it.

Sandy Huard, President, Women's Health Supply International

Health and Wellness: The New Detox Diet

Tonight I wanted to give a huge nod to the book "The New Detox Diet: The Complete Guide for Lifelong Vitality with Recipes, Menus & Detox Plans" by Elson M. Haas, M.D.

Much of the information in this book forms the foundation of the program at Grail Springs in Bancroft, Canada, a Health and Wellness Spa. If you want to get on the right track of lifelong Health, Wellness and Vitality, this book is a great place to start. Not only will your understanding of detoxification increase, but you'll have your pick of great recipes. There are breakfast, lunch and dinner recipes, recipes for great soups, salads and side dishes, recipes for sauces, dips and dressings, snacks and treats, hot and cold drinks, fabulous smoothies and terrific fresh vegetable and fruit juices.

At the end of the chapter on "Supplements for Detoxification", you'll find a table that recommends daily amounts of vitamins and minerals, amino and fatty acids that support the body and the detoxification process in general.

You may decide (and it's a good idea) to get most of the Book's recommended vitamins and minerals in a daily multi-vitamin. In addition, do some product research on the detox formula herbs including: echinacea, yellow dock, goldenseal, garlic, parsley, licorice, and cayenne pepper.

If you are looking for detoxification diets, you'll find a number of diets to choose from in "The New Detox Diet", including sugar, nicotine, alcohol, caffeine and drug detoxifications. So, if you have decided that this is your year to quick smoking as an example, it's great to include the recommended "Stop Smoking Diet" and to detoxify as well. Check out this book, it is really worth the read. More importantly, use the information to get on the right track to ensure a lifetime of good health and wellness.

Well, I'm off to do my 30-minute strength-training session. I'm breaking one of my "Top 10 Health, Fitness, and Wellness Tips" from yesterday and waiting until the end of the day to get my workout in. However, better late than never. I'm committed as are you. Our goals again are: "Healthy. Fit. Living Fully."

Until tomorrow. Have a great evening!

Sandy Huard, President, Women's Health Supply International

My Top 10 Health, Fitness and Wellness Tips

So as an ordinary woman, how do I maintain a healthy weight and a lean physique? I thought I'd share my "Top 10 Health, Fitness and Wellness Tips." Some of these you've heard before, but all of these work for me.

1. Start with a nutritious and filling 300-calorie breakfast. This kick starts your metabolism and fuels you until mid-morning. Research shows that people who skip breakfast can gain up to 8-10 lbs per year from omitting this one simple step. Often times, people who do this overeat later in the day or consume too few calories, causing their bodies to go into starvation mode (thereby depositing more, rather then less fat).


2. Workout first thing in the morning. This can be as simple as a 30-minute power walk to/from work or while walking the dog. It is a great routine to adopt and it can be done before the rest of the family even wakes up. Put your workout clothes on first thing in the morning and just get moving. That way, there is no time to "think up excuses" as your day progresses.


3. Strength-train for 20 minutes 3x per week. It's easy and inexpensive to pick up some light weights at your local store. Take them home and work your biceps, triceps, back, shoulders, legs, etc. while watching your favorite TV program. You only need to do about 2 sets of 5-6 well-chosen exercises to work all of the major muscle groups in your body. See the "ABS Diet Get Fit Stay Fit Plan" by David Zinczenko for some great exercises (a total of 245 exercises). You'll start looking lean before you know it.


4. Eat 3-4 mini-meals per day with 2 snacks in between. Your body likes to be fuelled throughout the day to keep your energy-level high and to keep you focused to handle the demands of the day. Also, you want to avoid that "starvation mode". A mini-meal is 300-500 calories, while a snack is 100-200 calories.


5. Drink plenty of water and eat high water content foods, such as fruit. You don't have to necessarily consume the recommended 8 8-oz glasses of water per day. Provided you eat plenty of water-packed foods, you can still get the recommended amount of water and feel full in the process. As you all know of course, often times when you feel hungry, your body wants water. As well, dehydration reduces mental functioning. So, drink water first, especially when it is not time for a snack or a mini-meal.


6. Eat fruit, veggies and high-fiber foods. They are delicious, nutritious and filling. That piece of fruit can have as little as 80 calories (e.g., apple) and that veggie (e.g., cucumber) can have as little as 40 calories. That gives you a whole lot of food to consume to keep you fuelled and happy. Besides, when you are eating right and exercising, you don't want to feel as though you are starving yourself.


7. Have that sweet indulgence, but just a little. A small piece of chocolate (50 calories or so), and some of those new thin Cadbury chocolate bars (100 calories each) will keep that sugar-craving at bay. Besides, the flavonoids of dark chocolate are actually good for you! With all that healthy-living and physical fitness, you deserve a treat whenever you like.


8. Buy organic produce, dairy and meat. It is more expensive, at least for now. However, it won't be too long in the future before prices come down as people become more and more informed about the toxic substances that are in our food chain. It is worth the added cost. Do some research and you'll see why. Not to mention, the produce as an example is simply much better. I had hot water with lemon made with an organic lemon this past week. Not only was it much more aromatic but it tasted delicious compared to the waxy non-organic lemons I used to buy at my local supermarket.


9. Go for those foods that are rich in antioxidants. I am a big fan of blueberries and other berries. But why should you care about eating foods rich in antioxidants? Because, according to Wikipedia.com: "an antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals, which start chain reactions that damage cells". And ... in plain English, free radical damage can lead to Cancer. Did you know that "burning fat" causes the production of free radicals? So as you workout and slim down, you need those antioxidants. You can get them in supplements as well (but that's for another post).


10. Take time just for you. That is, de-stress. For the sake of your heart, circulatory system and overall well-being, de-stress. My favorite de-stressors are reading, exercising, and meditation. Did you know that meditation (simply closing your eyes and focusing on your breath rather than the distractions around you) can relieve stress almost immediately. Besides reducing stress, the benefits of meditation are numerous. It can: increase creativity and intelligence, improve memory and learning ability, increase energy, increase inner calm, reduce insomnia, increase happiness and self-esteem, reduce anxiety and depression, and promote a younger biological age, to name a few. These benefits have been documented in scientific studies spanning 25 years or more. Check it out.

So that's "My Top 10 Health, Fitness and Wellness Tips" for Women, Men and Children alike. Until tomorrow, "Healthy. Fit. Living Fully." is where it's at.

Sandy Huard, President, Women's Health Supply International