No? Then let’s review the benefits of daily exercise and why we need to exercise on a regular basis as well as the advantages of exercise.

• First benefit of regular exercise? It contributes to fat loss!

Scientific research from all over the world has demonstrated that physical exercise, done regularly, contributes to weight loss. The math is quite simple – burn more calories (walking) than you take in (eating) and you will loose weight. Simply by adding some extra movement in your daily routine will help you lose weight. For example, instead of parking your car close to the office, park a block further away. By walking this additional distance you will loose weight. Of course, this is contingent upon the fact that you don’t eat more than you normally do. 

• Second benefit of regular exercise? It helps prevent certain diseases.

Lessen your chances of developing diseases such as heart disease, cancer and diabetes with regular exercise. By adding exercise to your daily routine, you lessen your stress level. Stress is one of the contributing factors causing 4 out of 5 deaths caused by heart disease and cancer. The other contributing factor? You guessed it, lack of exercise!

• Third, improves management of certain diseases.

The advantages of exercise, on a regular basis, is that it well help you control such diseases as heart diseases and diabetes. Regular, consistent exercise has been shown to lower LDL cholesterol levels, improve HDL cholesterol levels and decreased triglyceride levels. You can even lower your blood pressure!

• Fourth, regular exercise helps reduce the risk of prostate cancer for men and breast and uterine cancer for women. Just by working out!

• Fifth, improves your mental state.

Physical exercise done on a regular basis has been scientifically proven to release endorphins in the body which helps fight depression. Believe it or not, in only 12 minutes of exercise these endorphins are released into the body and you begin to feel happy. Ever hear of the ‘runner’s high?’

Regular physical exercise also increases chemical production of serotonin. Serotonin has been known to help you sleep better and feel better!

• Sixth, increase your energy!

After a few weeks into your regular exercise routine you will notice that you have more energy and your overall mood will have improved. You won’t be as fatigues at the end your day as you were just a few short weeks ago.

With you increased energy level, you will be more productive at home and work. You will even develop new goals to increase your persistence and stay on track with your newly found energy.

• Seventh, boost your self-esteem.

As you begin to feel and look better, you will become more comfortable with yourself and begin to become more active in other activities. Meeting new people and developing other interests.

• Eighth, this is your time.

By committing to a regular exercise routine, you will find that this is your time to unwind. Free from the cells phones, co-workers, children, spouses, etc.

You may have heard Opra or Dr. Oz talk about it. You may have even read about it. There certainly has been a lot of talk about it. The “it” is the rage of body detoxification or, in other words, cleansing.

Though a few people may leap right on the detox bandwagon, you are possibly searching for additional information. Why should one engage in a detox regime? Here are some reasons to do just that.

1 – Drug or Alcohol Dependence

A dependence on drugs or alcohol is the greatest argument for why you will be able to profit from detoxification. Regrettably though, this detoxification is advocated only under the care of a medical doctor as there are or could be severe complications from withdrawal.

Although drug and alcohol habits are basic needs for detoxification, surprisingly very few individuals go into this class. If you only savor a glass of wine or a beer from time to time, you’re in all probability relegated as a social drinker, not an addict.

2 – Lack of Vigor

A large number of Americans endure lack of energy or fatigue. There are a lot of causes for this, among which is the lack of sleep. Some other causes could be physical. A thyroid condition is an example of a case that can leave you feeling exhausted and energy-less. Once you have determined that there is no hidden or undetected medical abnormality, you may want to look into a body cleanse or as it is commonly known as detox.

A lot of the foods and beverages we devour are filled with unnatural chemicals and other additives. These additives and chemicals, by all accounts are safe, but it is the accumulation of these ingredients that needs to be looked at. Fully discharging all of these toxins are a challenge, even for the healthiest body; hence, a cleanse is well-advised. As your body begins to rejuvenate itself from within, you will notice that you have much more pizzazz.

3 – Skin Condition

The escalation of toxins in the human body not only affects energy levels and our internal organs, but the skin too. Various forms of over-the-counter medications have been used by many who suffer from various skin conditions, only to be met with frustration. Yet, many of those same individuals observed an improvement with a full body cleanse.

While on a total body detox, several fast or ingest all-natural foods. However, if you wish to enhance the overall appearance of your skin, go a step farther. Change over to organic or natural skincare products, including lotions, creams, shampoos, and soaps.

4 – The Consumption of Unnatural Foods

There is some confusion when it relates to unnatural foods. Many view unnatural as safe. As there is a mammoth assortment of foods presently available for sale in department stores and grocery stores, these products are often deemed safe. Scientifically they are, but a lot are filled with fabricated chemicals and additives. Some of these remain and accumulate within our bodies. The purpose of a cleanse or body detox is to rid your body of these harmful toxins and it is highly advocated.

Another method to cleanse your body, without fasting, calls for consuming all-natural, organic foods. Some advocate doing this so for a week to a month. But keep in mind, that after you have cleansed your body you must be mindful of what you restart eating; otherwise the accumulation process will begin again.

5 – It Is Easy

Many are astonished to discover how easy and low-cost it is to cleanse the body. Since it is easy to cleanse or detox your body, why not at least give it a try?

As noted above, consuming organic foods for an elongated time period can help to cleanse or detoxify your body. That is the easiest plan of attack to take, however, it may be an expensive method as organic products can be more expensive; but there are additional alternatives. Some fashionable ways to detoxify the body have been water fasting, juice fasting, and the use of Acia Berry products. Because you have a lot of alternatives to choose from, choose the alternative that is the gentlest and easiest for you, both physically and monetarily.

In short, there are numerous reasons why a body cleanse or detox is advised. Whatever the reason for cleansing, you will be delighted with the results. Not only should those results include healthier complexion and more pizzazz in your step, but you can actually lose some with too! So, what are you waiting for? Get started today!

[ Editor’s Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

If I had to pick out the number one reason most people fail to achieve good results in the gym, guess what it would be?

Over-training. Exercising too much.

Sounds counter-intuitive, but trust me: It’s quite real.

Folks write to me all the time and say…

“Jon, I don’t get it. I cannot lose bodyfat and I’m running six days a week for an hour and training in the gym five days a week for 45 minutes!”

My answer back is usually:

“You are training 4x more than me, and I’m a fitness pro!”

Look, do you take 21 aspirin for a headache, thinking the more you take the faster your pain will go away?


So why apply the same logic to fitness? Only a certain amount is required. Beyond that, you are spinning your wheels.

When I wrote 7 Minute Muscle (available here) I exposed all the lies about training too long and why this is not the best way to achieve the results you want. Check it out if you want the facts.

One more thing: 75% of your progress will come in the kitchen, not in the gym or on the treadmill.

As for me, I would much rather eat smart and train less than train all the time and be forced to eat 6-8 times a day just to recover from it all.

That makes no sense to me at all.


Click Here for More Information! <—-Less is More

Yes, it is true, walking after dinner is more effective than pre-dinner exercise in Type 2 diabetes.

Lead investigator Sheri R. Colberg, found that 1 hour of aerobic exercise has a minimal impact on plasma glucose level when performed in fasted moderately hyperglycemic Type 2 diabetic men, but induces an important decrease in plasma glucose level when performed 2 hours after the meal.
The timing of moderate aerobic exercise around a meal can affect the glycemic effect of this activity when done by individuals with Type 2 diabetes. For instance, postprandial exercise of moderate intensity decreases glycemia after breakfast in Type 2 diabetic patients, but this effect does not persist during and after the following lunch meal. Moreover, 1 hour of aerobic exercise has a minimal impact on plasma glucose level when performed in fasted moderately hyperglycemic Type 2 diabetic men, but induces an important decrease in plasma glucose level when performed 2 hours after breakfast.
To our knowledge, the effects of undertaking physical activity before or after the evening meal in individuals with Type 2 diabetes have not been reported, but would have practical implications for the prescription of physical activity aimed at providing the greatest benefit to glycemic control at that time of day. Thus, the purpose of this study was to examine the differing effects of a single bout of pre- or postprandial exercise done at a moderate pace on the glycemic response to a standardized evening (dinner) meal in older individuals with Type 2 diabetes.
In prior studies of exercise done before or after breakfast and lunch, postprandial activity generally reduces glycemia more than pre-meal. This study sought to examine the effects of exercise before or after an evening meal.
The study examined the differing effects of a single bout of pre- or postprandial moderate exercise or no exercise on the glycemic response to an evening (dinner) meal in individuals with Type 2 diabetes. Twelve men and women subjects (mean age of 61.4±2.7 years) with Type 2 diabetes were treated with diet and/or oral medications.
Three trials were conducted on separate days consisting of a rest day when subjects consumed a standardized dinner with a moderate glycemic effect and 2 exercise days when they undertook 20 minutes of self-paced treadmill walking immediately before or 15 to 20 minutes after eating.

Blood samples were taken every 30 minutes over a 4-hour period and later assayed for plasma glucose; from these data both absolute and relative changes in glucose levels were determined, as well as the total glucose area under the curve (AUC) of the 4-hour testing period. Initial samples were additionally assayed for glycated hemoglobin and lipid levels.
Twenty minutes of self-paced walking done shortly after meal consumption resulted in lower plasma glucose levels at the end of exercise compared to values at the same time point when subjects had walked pre-dinner. Total glucose AUC over 4 hours was not significantly different among trials.

The current study examined the glycemic effects of 20 minutes of self-paced, mild to moderate walking done either immediately before or shortly after eating the same dinner. Walking after meal consumption resulted in lower plasma glucose levels at the end of exercise compared to values at the same time point when subjects had walked pre-dinner.
The blunting effect of postprandial exercise on blood glucose elevations has been well established. Moderate intensity exercise done 2 hours after breakfast decreases glucose levels more than during fasting conditions in Type 2 diabetic subjects, but the effect does not persist after lunch without additional exercise. For diabetic subjects in this study, none of whom were being treated with exogenous insulin, consumption of a meal with a moderate glycemic effect likely resulted in a greater release of endogenously released insulin that lowered their post-meal glycemic responses further with the addition of exercise. The binding of insulin to its cellular receptors in muscle and adipose tissues recruits GLUT4 transport proteins to the cell surface that facilitates glucose transport. Muscular contractions themselves are known to stimulate glucose transport into muscle cells without the need for insulin through an independent mechanism, but in an additive manner, thereby potentiating the effects of post-meal exercise.
The findings in our study also concur with Poirier and colleagues, who found that moderate cycle exercise after any meal (breakfast, lunch, or dinner) results in a significant decrease in glucose levels, again likely resulting from the natural release of insulin stimulated by food intake. Others have reported that both postprandial high-intensity exercise and longer bouts of walking (i.e., 2 hours versus 1) reduce glucose levels and insulin secretion, suggesting that the effect of exercise is related more to total energy expenditure rather than to peak exercise intensity. Thus, it is possible that the short duration of the exercise bout in this study (20 minutes) might have had a greater impact on absolute and relative glycemia and total glucose AUC if either its intensity or its duration had been increased.
Aerobic exercise releases glucose-raising hormones, such as epinephrine and norepinephrine, in response to exercise intensity, with large amounts generally only being elicited by intense activities (greater than 75% of maximal aerobic capacity). Given the mild or moderate pace chosen by the subjects in this study (40% of HRR), it is unlikely that excessive amounts of these catecholamines were released. Although differing amounts may have been released during exercise at opposing times around the evening meal, others have shown that postprandial exercise releases more of these hormones and increases fat use compared with preprandial, making it unlikely that varying catecholamine release can explain the lower blood glucose values following post-meal exercising observed in the current study.
Exercise timing and intensity aside, individuals with diabetes will likely experience improved glycemic control from simply engaging in regular training at any time of day, although the acute glycemic impact of a single bout of moderate activity may vary with the timing, as was demonstrated in the present study. When moderate aerobic exercise is undertaken regularly, this type of training has a more chronic effect in that it increases whole-body insulin-mediated glucose disposal in obese Type 2 diabetic patients, independently of alterations in the insulin-signaling cascade, likely as the result of a greater GLUT4 protein content. The subjects in this study varied in their self-reported regular exercise participation; however, exercise done outside the study was limited on test days and was not a factor in the current findings.
From the results of the study it was concluded that postprandial walking may be more effective at lowering the glycemic impact of the evening meal in individuals with Type 2 diabetes compared with pre-meal or no exercise and may be an effective means to blunt postprandial glycemic excursions.

And it appears that 20 minutes of self-paced mild to moderate intensity walking may be more beneficial for controlling postprandial glycemia in Type 2 diabetic individuals when undertaken shortly after an evening meal rather than immediately beforehand. Postprandial hyperglycemia is an established cardiovascular risk factor and oxidative damage resulting from such glycemic excursions is a factor in the development of diabetic complications that may be moderated by exercise. Accordingly, older diabetic individuals are advised to undertake aerobic exercise after meals, including the evening one, to blunt the glycemic response resulting from meal consumption and reduce the likelihood of negative health consequences associated with postprandial glucose excursions.

American Medical Directors Association Volume 10, Issue 6, Pages 394-397 (July 2009)
Sheri R. Colberg

On another note, however, there has been recent research about an actual “cure” for diabetes. You may want to check it out at:

Here’s the Truth
About Curing Your Diabetes!

My Dad thought he was covered – medicare and a supplement – no worries.

Then it happened, the unthinkable, he developed a rare blood disorder several years ago and now nothing is the same.

He had the forethought to purchase a home health care insurance policy. Then one day he decided that it was too costly and cancelled it, because like many other Americans, he thought he was fully covered by medicare and his supplemental insurance. Boy was he wrong.

The reality of it all came to be when he had to be placed in a nursing home for a month because my mother, who had been taking care of him for the last three years, was just wore out and needed a break.

So, the doctor ordered my Dad to the nursing home for a short stay for rehab and for my mother to get some rest.

While at the nursing home/rehab center, they broke my father’s back. (a whole other story) Now my mother had to be there every day to make sure he was properly taken care of.

To add insult to injury, when he was finally released from the facility, he still needed home care for the broken back, which my mother did – some rest she got.

The cost of the nursing home? $9,000 for one month – not covered by medicare and, therefore, not covered by his supplemental insurance.

Seems that he did not meet the three day hospital stay before going into the nursing/rehab center for medicare to cover the first 21 days.

While I was complacent about the fact of needing home health care insurance, as was my Dad (he was very active until this blood thing happened), I have realized that it is time to wake up and make some plans! I didn’t want my husband or children to go through what my parents are still going through.

I started to do some research and discovered that according to a recent study, the risk for needing long-term care (either nursing home or home health care) was greater than 50%! And that is for people who are between the ages of 18 – 64!

The percent of those 65 and over was 75%! Another startling fact was that about 44% of all people who go to a nursing home stay 12 months or less; 22% stay between 1 and 3 years; 15% stay between 3 and 5 years; and 21% stay 5 years or more.

The average nationwide cost? Hold on to your hats – over $40,000 per year!

Now, remember, medicare and supplement medical insurance if they pay at all only fully covers the first 21 days; then they only pay a portion from day 80 through 100.

And guess what, YOU pay for the rest of the time. With 365 days in a year, less 100, balance of 265 days at $110 per day – my head hurts!

Although my Dad had the right idea of purchasing home health care insurance to help preserve his assets, his good health at the time made him a little short sighted.

Now, of course, he couldn’t afford it even if he could get it (which he wouldn’t be able due)!

After this family occurence, I decided I wanted to do something about this. I wanted to educate everyone I could about the costs of home health care – we are talking about help with the meals, laundry, cleaning, bathing, etc. – and that we needed to plan now, while we are still healthy. Of course, the younger you are when you take it out, the less expensive it is.

But don’t be penny wise and pound foolish like my Dad!

You know, my Dad insured his house – nothing has happened to it, but he still has the insurance (statistics show that your chances of a house fire is 5 in 1,000).

He paid for car insurance – never had to use it, (statistics show that your chances of your car being stolen is 10 in 1,000) but he is still paying for it.

But when it came to home health care insurance he cancelled it because he preceived it to be too costly and he didn’t use it! Statistics show that your chances of needing long-term care after age 65 is 400 in 1,000!

Think about it! Do some research for yourself – but be prepared! To qualify for medicaid, you cannot have any assets over $2,000 – what if you get better and go home, how are you going to live? Who is going to take care of you?In the aftermath of all this, I decided to join Bankers Life and Casualty Company as an Insurance Agent. They don’t just sell insurance – they sell peace of mind – the ability to enjoy life’s simple pleasures and remain comfortable, healthy and independent for as long as possible. They have been around for over 129 years and have been one of the only insurance companies in the country devoted to serving seniors’ needs. Is it affordable? I will let you decide – my Dad now wishes he had it.

How To Turn Super Sizing, Dietary Displacement and Portion Distortion To Your Advantage!
By Tom Venuto, NSCA-CPT, CSCS

Ever since the independent film, Super Size Me was released, research on the relationship between increasing obesity and increasing portion sizes has skyrocketed and the results have been virtually unanimous.

There have been numerous well-designed studies published just in the last several years which confirmed exactly what we suspected (and much of what the movie suggested):

* Portion sizes have increased in restaurants and fast food venues on a major scale over the last several decades

* We self-serve ourselves larger portions in the home than we used to

* When more food is put in front of us, we almost always eat more

* most people underestimate how many calories they are eating

* All of these factors have contributed to the growing obesity problem and the related health problems that come along with it

The obvious solution would seem to be to decrease portion sizes across the board, and indeed awareness of and control over portion sizes in general is important.

However, research has demonstrated that perhaps an even better solution is to keep the portion sizes generous, but decrease the energy density (calories per unit of volume) in the foods you put on your plate.

Several studies revealed that eating more low calorie density foods, especially green vegetables, salad vegetables and other fibrous carbs, as well as very lean proteins, maintains a feeling of fullness while reducing energy intake.

In other words, large portions of highly nutritious, low calorie foods displaced the less nutritious, calorie-dense foods! Most people allow the bad foods to push out the good foods, but you can actually do the same in reverse!

In a study published in the Journal of The American Dietetic Association, researchers fed one group a compulsory first course salad which was kept low in energy density by using very low calorie dressing with no high calorie toppings no bacon, cheese or croutons, etc).

After the salad, the subjects were allowed to eat as much pasta as they wanted.

A second group was also allowed to eat as much pasta as they wanted but was not given a compulsory salad to eat beforehand.

The results: As you might guess, eating a low energy density first course enhanced satiety (fullness) and reduced the overall amount of calories that were eaten during the whole meal.

Since the research has repeatedly discovered that almost everyone will eat more when served larger portions from a larger plate or container, and there is obviously a serious issue of “portion distortion” occurring, another group of scientists and psychologists decided to test this even further by providing larger plates or containers of low energy density, high nutrient density foods before the main course and or in between meals.

When more of the low energy density foods were made available first, the subjects ate even more of these healthy foods, which filled them up even more and decreased the amount of high calorie density foods eaten in the main course.

Reporting their findings in the Journal of Nutrition Education And Behavior, the researchers said that there is a silver lining to all the negative findings about super sized portions and overeating that we have discoverd inrecent years:

That is, although we eat more when more is put in front of us, We can use this phenomenon in reverse by serving large plates, bowls or containers of healthy, low energy density foods like fruits, salads and raw vegetables as snacks and first courses.

“While a small bowl of raw carrots might make for a good afternoon snack”, said one of the researchers, “a large bowl might even be better.”

You can learn more about calorie density, low energy density foods (thermogenic foods), and choosing your portion and meal sizes with precision inside the Burn The Fat ebook. For more information, visit:

About the Author:Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, “Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting:

The Benefits Of A Low Glycemic Level Diet
By Andy West

The United States is facing a health crisis. 31% of adults are
obese, as are 15% of adolescents and children with no sign that
this trend will be shifting any time in the near future. What’s
more, diabetes affects a staggering 18.2 million people in
America, which is over six percent of the population. Even more
shocking is the fact that this number increases each year.  In
short, the prognosis for many Americans’ health is not good.

So what can you do about it? The best thing you can do is to
take care of yourself and your children through proper diet and
exercise. Obesity can be eliminated and diabetes can be managed,
if not all together avoided. You can control the things you put
into your body, and from a chemical perspective, regulating
bloods sugar levels is the most effective way to release your
energy and fat burning capacity.

The Glycemic index is a system that ranks foods by how they
affect your levels of blood sugar. By following a low Glycemic
diet, you can control the dramatic rises in blood sugar that
pose serious threats to your health. Adhering to this
nutritional plan is not as complicated or difficult as you
might think. In fact, finding recipes and tips is as easy as
logging on to your computer.

There are a number of websites targeted for people living with
diabetes to help control blood sugar levels naturally. For a
comprehensive listing of sites that assist you in managing your
Glycemic level, take a quick look at Review Place. It has
reviews of sites like Glycemic Impact Diet, Living with
Diabetes Plan, Diabetic and Dieting Recipes and Hypoglycemia
Low Sugar Plan. These aren’t fad diets that make little sense
and achieve only short-term results. The plans are based on
scientific fact.

The beauty of these sites dealing with low Glycemic diets, is
that they essentially do all of the work for you. They not only
give recipes and health tips, but many go so far as to offer
prepared grocery lists to print on the go. Even better, the
recipes are not only healthy, but also tasty. You don’t feel as
though you are missing out on delicious food, you are enjoying
delicious, healthy food.

For example, Glycemic Impact Diet, also known as the GI Diet, a
member of the eDiets family, is a healthy nutrition plan you can
follow for life. It balances unrefined complex carbohydrates
with lean protein and healthy fat to help you stabilize blood
sugars and increase energy while losing weight. You can feel
fuller longer and avoid nasty sugar highs and lows.

A Low Glycemic Level Diet makes sense for anyone. It is not
just for individuals with diabetes, but any person concerned
with health and proper nutrition. If, as a nation, we all paid
closer attention to the Glycemic index and monitored or blood
sugar intake, we would see a sharp decline in the incidence of
diabetes and obesity. In turn, we’d experience healthier lives
and a better quality of life.

About the Author: Andy West is a freelance writer and marketing
communications specialist. For more information and reviews of
Glycemic Diets that can help lower your Glycemic level, please
visit ReviewPlace at