How to Burn Extra Calories the Easy and Fast Way

You may be lucky to be among the few people who have no need to lose weight. But majority of the people are not that lucky. Quite a large number of people would have need to lose some of the extra weight. If you belong to this class of people, you are welcome on how to burn extra calories the easy way

Before we talk on how to burn the extra calories, it is important that we first understand how we acquire those extra calories.

Overeating is really the chief culprit when it comes to having extra calories lodged in our bodies. Overeating is a big challenge for most people but you can get it subdued with the knowledge expressed in this book Amazon .

Sedentary life and an exercise-less lifestyle are also a big contributor to life of overweight and extra calories.

Poor food habits, poor sleep habits and a number of other unhealthy lifestyle have effects on the acquiring of some more calories.

 Simple Ways On How to Burn Extra Calories

A number of daily activities can help you greatly to burn extra calories or prevent acquiring them. It should be noted that the prevention of acquiring the calories is better for you in the now and in the long run. Here are some simple ways to really burn off those calories.

1.Get informed

The most important step on how to get those extra calories burned is to get information about calories generally. You may choose to disagree with this but the truth remains that knowledge gives you an edge over being ignorant.

This book, Amazon gives you all the details you will need to know about burning calories.

2. Get more active

Getting more active is key to burning those extra calories. Avoid sitting down to do a task that you can equally do standing up and moving about.

The more active you move, the faster the extra calories are burned off. For many people, when you talk of being active, they probably think of things like fitness, running or aerobics. These are indeed excellent ways to move and exercise, but there are also many movements with a smaller impact that can help you burn extra calories in daily life.

3. Delegate less

For many people, the daily routine activities are not for them. Those that needed to get engaged with such activities that will help them burn those extra calories often find themselves delegating such activities.

Do not always delegate the household chores such as house cleaning, laundry, garbage disposal, etc. During such exercises, a lot of calories can be burned.

4. Avoid the short cuts

It is quite normal to always look for a short cut to most activities. This should not be the case when one is seeking to burn out some calories and shed off some weight.

Under this circumstance, avoid the short cuts and take the longer routes. For example: park your car as far as possible from the entrance of a shopping mall. Use the stair case at home or office instead of using the lift.

Usually, up to 20 calories may be burned by just normal walk of about 5 minutes. Someone may consider this to be insignificant. But consider what this will amount to in just one week

5. Dance whenever possible

Whenever possible, incorporate the opportunity to dance into some of the household chores. You can dance to a good music during house cleaning. You can sing and dance during prayer. You can dance to a good music with your children. You can be sure they will love you the more for that. There is not much better way on how to burn calories than this. It can also be fun and exciting.

In a congregation of people, do not sit lonely or be inactive. Be active. Be cheerful. Contribute to the excitement. In the absence of excitement create one.

6.Take frequent short breaks

If the type of work you do require sitting down often, then take frequent short breaks. For example, if your work requires that you sit behind a computer, then for every two hours you can choose to get up, stretch yourself, walk around the office and sip a cup of water. Three to five minutes of break every two hours will enhance your productivity rather than jeopardize it. It also will enhance your ability to burn extra calories.

7.Get high quality calories burner

For those who would want go extra mile in getting more calories burned, they may wish to consider safe fat and calories burners. One such fat burner is Thermogenic Fat Burner Weight Loss Supplement .  It is highly effective.


Accumulating excess calories is easy. What is not usually so easy is the burning of such extra calories. However, if one should follow consistently the activities listed above, the person is sure to burn extra calories and get outstanding result.

Go ahead and try these activities starting now

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Vitamin Deficiency Symptoms: Signs Not To Overlook

Vitamin deficiency symptoms normally will manifest when the body persistently lack one or more vitamins .Our bodies have a minimal amount of vitamins and minerals it needs regularly to stay healthy. When there is a prolonged shortage of any such vitamins, it will not be able to stay optimally healthy and function effectively over a long period. This lack then manifests in the form of one symptom or the other.

A balanced diet theoretically supplies enough vitamins. However, severe conditions can still develop if the diet does not meet the needs of the body. Symptoms of a shortage of vitamins and minerals usually appear when the deficiency is already in a relatively advanced level. Like mineral deficiency, their effect can be serious if allowed to prolong.

For example, people who do not have enough vitamin A, B1 and B2 suffer from recurrent fatigue, mental or emotional disorders, loss of appetite and leaked lips among others. Fortunately, vitamins, whether . or . are readily  affordable.

Common causes of vitamin deficiency symptoms

The most common causes of these vitamin deficiencies will include:

Poor quality foods and bad eating habits


Emotional stress

Improper absorption of vitamins and minerals (mostly due to liver or intestinal disorders),

Intake of drugs that interfere with the intake of vitamins

And lack of exposure to sunlight.

Vitamin deficiency symptoms

But how do you know if you have a vitamin deficiency? Below are the most important vitamin deficiency symptoms likely to manifest for different deficiencies.

Dull skin

Dull looking skin and hair will likely result when there is a persistent lack of vitamin A.

Blurred vision

If there is persistent lack of vitamin A, it will result to blurred vision with time. A chronic deficiency can also cause partial blindness, or even complete blindness in the long run. To avoid such see the best foods for healthy eyes.

Recurrent fatigue

Recurrent fatigue and general body weakness is a warning sign of lack of vitamins B1, B2 and B3. These are essential vitamins for energy supply and nervous system. Therefore, a persistent shortage will make the person feel frequently exhausted and weak.


Quite a number of factors are responsible for depression. Persistent lack of the energy source vitamins will result to weakness. In the long run, it can lead to depression and anxiety. Also, deficiency in vitamin B6 may also result in depression.

Numbness in the legs

Suffering from numbness in the legs may result as a result of deficiency in the vitamins B1, B2, and B3. This is usually due to the decrease in the functioning of the nerves. Deficiency in vitamin B5 will also result in such similar numbness in addition to burning sensation on the feet.

Loss of appetite and weight

Deficit in the vitamins B1, B2, and B3 is associated with less appetite and unhealthy weight loss.  Reduced appetite may also result from deficiency of vitamin B8.

Dry and flaky skin

Dry and flaky skin is often associated with deficiency in vitamin B2 which is responsible for good hemoglobin level. Skin inflammation may also result from the deficiency of this vitamin.

Red eyes

Among a few other causes, red eyes and pain around the mouth and tongue can be the symptom of deficiency in vitamin B2.

Skin’s health deterioration

Skin’s health may deteriorate following deficiency in vitamin B3. Rash, inflammation or even swelling may follow.

Bad breath

A bad breath may not always be the result of only poor oral hygiene. Sometimes it is the result of deficiency in vitamin B3.


Insomnia may sometimes be the symptom of deficiency in vitamins B5 and B6. It should be noted that a number of other factors could be responsible for difficulty in sleeping.

Poor mental focus

Poor mental focus can sometimes be the effect of deficiency in vitamin B6.


Anemia is one of the symptoms of deficiency in vitamin B11 otherwise known as folic acid. This condition will also result in frequent fatigue. Vitamin B12 deficiency may also result in anemia. Anemia will also result in frequent fatigue and headache.

Poor growth and development

Poor growth and development can be a very serious symptom of deficiency in vitamin B11 or folic acid. Pregnant women often have a deficiency of this vitamin. A deficit of vitamin B11 is dangerous for unborn babies and infants.


The B vitamins are known to help fight certain types of cancer and heart disease. Although there is no consensus link between cancer and a daily intake of B vitamins, studies suggesting that the B vitamins helped prevent cancer power from increasing are readily available. Among other causes, cancer is believed by some to be one of the vitamin deficiency symptoms of the B vitamins, including the “Vitamin B17”.

Poor nervous system

Poor nervous system is a symptom often associated with Vitamin B12 deficiency. Vitamin B12 is majorly found in animal products. This implies that pure vegetarians will be having a deficiency of this vitamin. Nervousness may also result from the deficiency of Vitamin E and B3.

However, the vegetarians can make it up with good quality vitamin B complex or supplement.

Poor healing of wounds

Poor healing of wounds and bone fractures can be a symptom of deficiency of vitamin C. It should be noted that poor health condition such as diabetes can also result in this symptom. This may also leads to blood bleeding.

Swelling of joints

Swelling of joints may result as a deficiency of vitamin C. Other factors may also be responsible for this. Coconut and coconut water with their strong anti inflammatory property can be of great help here.

Weakness of bones 


Weakness of bones is a symptom associated with deficiency of vitamin D. Its manifestation takes a long while to manifest. This is partly the reason it is more common among the elderly. Severe deficiency can also be made manifest among children in the form of rickets.

Weakness of bones  may also be one of the vitamin deficiency symptoms of vitamin K.


Kidney stones

Kidney stone most often is one of the vitamin deficiency symptoms of vitamin D. Like weakness of bones it will also take a long while to manifest.

Tooth decay

Tooth decay is also one of the symptoms of deficiency in vitamin D. Like in the case of weakness of bones it will take a long while to be fully manifested.

Loss of balance

Loss of balance is a symptom that is associated with deficiency of vitamin E. This is not very common but it is there among a number of people.

Fertility problems

Fertility problems, among many other possible causes, can be a manifestation of vitamin deficiency symptoms of Vitamin E.

Poor blood clotting

Poor blood clotting is usually associated with shortage of vitamin K. This may result when taking long-term antibiotics.


Having in mind that some vitamin deficiency symptoms can be serious, an important question that rises is: do you still need to take vitamins even if you have a healthy diet? The answer is yes. Proper food consumption must be accompanied by the correct vitamins and minerals.

Vitamins serve as buffers in case your diet does not fully meet your daily needs. You may not easily calculate how much vitamins and minerals your body consumes in each meal you eat. And while most people take vitamins to prevent common deficiency-related diseases, not all products cater to what your body needs. There are people who still do not need what you need.

Yes, the old belief that a good diet is enough to keep you going has become a myth. It’s time to invest in your health. Whether we admit it or not, we need vitamins. Some vitamins are specifically designed . or .. Of course, it leads to additional costs; but if we really think about it, vitamins are probably the cheapest type of insurance available against diseases. Taking some measures to avoid these vitamin deficiency symptoms is a wise decision. A large varieties quality vitamins are available at the .

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Weight Loss Puzzle Solved For You

So many people are struggling to manage their weight without much success. You may be one of such people. This is mainly because many of such people do not understand the secret behind weight loss.

The number one secret to weight loss is that you must first understand what gives you weight.Otherwise you may end up frustrated like many people are. i am so sure that you don’t want that happening to you.

It is important to note that the causes for being overweight vary from person to person. Factors such as genetics, environmental, food intake, metabolism and differing levels of exercises play roles in being overweight. However, food intake plays the major role in being overweight. If that is well taken care of, all the other factors are minor.

Are you willing to discover the vital key to the weight loss puzzle? So many people have given up on the need to manage their weight effectively because of the numerous frustrations and lack of progress.

But if you are overweight, you need not struggle any more. You need not give up! Why? You only need to find the easy way to solve the weight problem. This is very important because of the numerous issues and dangers associated with being overweight.

Dangers of Overweight

Overweight has a lot of health implications. Far gone are the days that overweight or obesity is associated with affluence.

Overweight is the second leading cause of cancer. Diabetes is associated with overweight. Overweight is linked to high blood pressure. Its role in the frequent cases of liver and kidney failures cannot be over emphasized. In fact, overweight is associated with most non communicable diseases (NCDs).

Weight Loss Puzzle Finally Solved without Further Struggles

Managing your weight can be a real struggle because good nutrition is essentially very difficult to achieve in today’s hectic world of fast food and nutritionally-empty snacks. Yet it is really important to note that without good nutrition, weight loss can be extremely difficult to achieve and maintain.

Apart from the underestimated damaging effect of processed foods, the apparent preferred eating on the go, the apparent being too busy to plan healthful meals and yet having abundant time for frivolities like watching TV, there are other reasons people all over the world do not seem to eat the right things.

Our bodies are daily screaming for micronutrients, macronutrients and phytonutrients that are largely absent from our daily food supply. The result is that we keep on eating and eating in an attempt to give our bodies the necessary nutrients that it needs, but can never seem to get because it is simply not available. This in turn leads to frequent overeating and consequently, the accumulation of fat deposits in the body which results in overweight. For many people, therefore, losing weight is simply a mirage.

This is where the super-nutrition of Trévo comes into the picture in a most fascinating way. By providing your body with the complete-spectrum nutrition that it needs, you will definitely discover that you feel fuller for a longer while. This is because the body gets satisfied when it

gets all the micronutrients, macronutrients and phytonutrients that it needs. The result is that those cravings that had previously sabotaged your weight management efforts no longer have a grip on your life. This will mean that the body stops getting in all the junks that simply convert to fat.

Are you struggling with weight loss? One of the most effective and permanent solution to it is to use Trevo as a balanced food replacement particularly in the morning. This not only leads to weight loss without stress or struggles, but at the same time gives you bonus in the form of support to a normal blood pressure health, immune system health, most powerful anti-aging system, eye health, mental focus health. Other benefits include cardiovascular health, nervous system health, bone and joint health, digestive system health.

Stop the struggles over weight loss. Take the sure route to weight loss.

Solve the weight loss puzzle once and for all. Lose that unnecessary weight the smart and easy way.

Note that you can get Trevo at a good discounted price by becoming a member of the Trevo family. It is easy to join.

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Tips For Getting Enough Exercise In The Midst Of Tight Schedule

Next to eating right and sleeping right, getting enough exercise is the next important factor if one must enjoy a reasonable degree of good health. Despite its degree of importance for our well-being, so many people seem not to have time for exercise. It is therefore necessary to have knowledge about the necessary tips for getting enough exercise even in the midst of a tight schedule.

But wait a minute; is it really necessary that we must exercise?

It is not only necessary, it is very vital that we do so regularly.


A number of benefits of exercise make it very necessary that we should exercise regularly.

Some of the benefits of getting enough exercise include:

  • Greatly improves mental health generally. It enhances mental focus and memory.
  • Lowering the risk factor of many non communicable diseases (NCDs), such as heart disease, type 2 diabetes, stroke, and some cancers.
  • Boosting self-esteem, sleep quality and energy.
  • Reducing stress level
  • Reduces the risk factor of diabetes
  • Enhances proper weight management

The Present Day Challenge

Despite the numerous advantages and benefits of exercise, people are less involved in exercises. This is majorly because of ignorance. Otherwise, there will be no excuse whatsoever. The second excuse is laziness hence you find people driving cars or even taking public transport for a trek able distance. People sit for hours just watching a TV or computer screen. Fewer people are doing manual work, and many people have jobs that involve little physical effort. Technological improvements have not helped matters.  At home, household chores have been taken over by machines


Exceptionally Tight schedule

On the average, everyone seems to be grappling with “being busy syndrome”. Even the person not having much to do is also having tight schedule.

Despite the fact that technology appears to have made life much easier, we still apparently do not have time to do that which is very needful. Getting enough exercise daily is needful but so many people are finding it difficult to exercise regularly. Essentially this situation can be attributed to not appreciating the dangers we expose our bodies to by not exercising appropriately.

In the midst of such ugly circumstances, what tips will help us in getting enough exercise regularly?

Tips For Getting Enough Exercise Even In The Midst Of Tight Schedule

Here are a few tips for getting enough exercise on daily basis despite the seemingly tight schedule.

  1. See Opportunity for Exercise In Every Activity

If we look well enough, we will see opportunity for exercise in most of the activities that we are engaged in during the day. Though it is best to carve out time in the morning for exercise, but if this is extremely difficult, we can make do with exercising whenever we have opportunity to do so.

So instead of using the car to see a neighbor not far away, that could be a good opportunity to walk. Whenever there is opportunity to do any physical activity, do not just be a “gentleman” and evade it.

Always be on the lookout for opportunity to exercise. Be conscious of it. When you are on the lookout for something, you will always find it.


  1. Exploit The opportunities as soon as you see them.

Procrastination is never the best in seizing opportunities. Therefore as soon as you see opportunities, don’t delay in applying them.

For example, whenever the occasion warrants that you can stand, do not sit for long. If the occasion or situation warrants that you can move about, do not stand on a place. If the opportunity arises that you are to have handshake with a number of people, see it as an opportunity to exercise your hands and arm by shaking the hands warmly and vigorously.

  1. Get reorganized.

Many great achievers still have time for getting enough exercise. Therefore for anyone not getting enough exercise, the person should get reorganized. Getting reorganized will help the individual set his or her priorities right. It is not wisdom to “save” 30 minutes per day and later in life spend weeks or months in the hospital bed.

Always bear in mind that it is necessary to take care of your body as you have no other place to live in. Also, always bear in mind that it is not wisdom to wake up to a responsibility after that damages have been caused.

  1. Do Not Delegate any Activity That Provides Opportunity For Exercise.

When you are on the lookout for opportunity to exercise and also willing to exploit the opportunities, you will never delegate any opportunity to exercise.

For example, you will not ask someone to go get you a cup of water after you have been sitting for a while. That should be seen as an opportunity for activity.

  1. Appreciate the Fact That Your health is Your Most Important Wealth.

So many people acclaim the truth that health is wealth, but that unfortunately is only theory. Many people will not hesitate to invest in a project that they believe in. But not many people will invest when it come to their health. This shows that they do not truly believe in their health being their most valuable wealth.

Anyone who believes in health being his wealth will invest in it in terms of time, money, knowledge and other resources. Under such circumstances, enough time will be made available for getting enough exercise.

Is your health your number one wealth? If you think it is, when was it you invested last in it? In the light of the nutrient-depleted food that we are challenged with now, can you invest in fitness equipment that helps make getting enough exercise easier, or on essential food supplement that will help you live stronger and healthier?

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3 Food Habits That Will Transform Your Health And Productivity


A number of food habits and unsafe food are responsible for the numerous diseases conditions that we face today. While some food habits will dramatically transform your health and productivity, some bad food habits will do great damage.

The World Health Organization makes it clear that unsafe food is responsible for over 200 disease conditions.

3 Food Habits that is Guaranteed to Make you Healthier Within 10 days

It is our individual responsibility to ensure that we form a good food habits that will reduce or eliminate the disease conditions. Here is a list of 3 food habits that is guaranteed to make you healthier within 10 days. Not only that, it is certain to improve your productivity.

  1. Do not start your day with food.

A lot of arguments have been advanced that the breakfast is the most important meal for any individual, but this is only half the truth. Such arguments do not answer the following important questions: what time is best for a health promoting breakfast? And what should constitute a healthy breakfast?

We will proceed now to answer those questions!

What is the healthiest time for a health sustaining breakfast?

Quite a number of people know  that late super is not healthy. One of the implications of that is that there are unhealthy times to eat. The breakfast is not excluded from this truth.

Our body system has a built in clock system that regulate a number of activities such as metabolism, rest, repairs, refurbishing and cleansing. For optimal health, breakfast should be introduced into the body after the cleaning exercise. Introducing food before the cleaning exercise is over, leads to accumulation of toxins. This in turn leads to different ailments and diseases.

At what time is the cleansing over?

All the organs of our bodies have their peak times of labor and also their peak times of rest, repair, replenishment and cleansing.

From about 05.00 to about 07.00 is the peak period of the cleansing of the large intestine. This is closely followed by the cleansing of the stomach from about 07.00 to about 09.00. From about 09.00 to about 11.00, the pancreas and spleen get cleansed.

Now the introduction of food during the cleansing of the large intestine, stomach, pancreas and spleen will cause some accumulation of toxins. This is particularly true if the cleansing is regularly stalled on daily basis. It is this accumulation of toxins that cause accumulation of pathogens and consequently cause diseases.

It is therefore plausible to agree that the best time for the first meal or breakfast is at about 11.00 am. Any food before this time is a compromise that is costly in terms of health. However, fluids foods will not do as much damage as the solid foods.

Also, the extent of the accumulation of pathogens seems to be directly proportional to how much earlier we take the breakfast and what is taken. In other words, an adult that takes breakfast by 07.00 is more likely to be less healthy than a person taking his breakfast by 09.00. Also, an adult taking his breakfast by 11.00 am will likely be healthier and more productive than the one taking his by 09.00 am.  However, it is important to note that a number of other factors will have some roles to play such as what constitutes the breakfast.

This time that our body is ready for food is quite in agreement with what the manual from the manufacturer of man says.

If you wake up feeling hungry, it is the effect of not eating right the previous night. See the article on why you wake up feeling hungry.


  1. Do not overeat particularly in the evening

Overeating is one of the bad food habits that hinder health and productivity. Therefore, overcoming overeating is one of the good food habits that anyone who wants to enjoy health, wellness and good productivity must cultivate.

Overeating is eating to the point when

  1. You feel some weight in your stomach; or
  2. You eat till you feel some discomfort, as a result of the eating.

Simply put, it is taking food in excess of what the body actually needs.


Overeating has a number of unpleasant consequences such as fast aging, low productivity, over laboring of the body organs, frequent hunger pangs, poor sleep, overweight challenges etc. This being a big issue on our daily health, it becomes important to take a look on how to avoid overeating.


Overeating makes the person involved to be dull both physically and mentally. It makes the one dull and less productive.

This is so because the organs are doing extra job to handle the excess food taken at the point. This is particularly the case between two to three hours after the eating.


What can a dull man do? Not much. Particularly in the light of being both physically and mentally dull. As a result the individual is much more prone to be less productive. Such a one is left behind and cannot accomplish much.


Overeating is highly unhealthy

Overeating is highly unhealthy. It brings about the over laboring of the organs that are associated or involved  with digestion such as the brain, heart, stomach, large and small intestines, gall bladder, pancreas, kidney, liver etc.

Over laboring these organs is majorly responsible for the frequent cases of poor mental focus, heart attacks, kidney failures, liver failures, colon cancer, pancreas failures, etc.


3. Be selective about what you eat

Being particular about what one eats is one of the very important food habits for anyone that must have his health and productivity transformed.

You must eat healthy.

You must avoid every form of junk in the name of food.

As much as possible, avoid the fast foods.

In fact, there should be a clear distinction between food and junk, between good food habits and bad food habits.

Food is the fuel meant to provide the man with nourishment, energy, healing and health.

By the above definition, any substance that fails to provide these three basic needs of the fuel of man does not truly constitute food. It rather may be called other names such as toxin, poison, filler or junk.

Wherefore do you spend money for that which is not food and your labor for that which satisfies not? Hearken diligently unto me, and eat ye that which is good, and let your soul delight itself in fatness.

Unfortunately, there has been so much deviation and substitution. Most of what we call food today may simply pass for junk. Rather than nourish, they poison. Rather than repair and heal, they cause damage and ill health.

The deviation has rather resulted in too much attention being given to aesthetics and taste rather than nutritional value. There has also been a lot of deception and compromises going on. For example, is it not deception to allow the multi billion dollar advertisement of cigarette smoking only to tell us subtly that smokers are liable to die young?



These 3 food habits will drastically transform your health and productivity if you will commit to them for a few days. Always remember that your health is your most important wealth. It determines how far you will go in the other areas of life.

Therefore start now to put these 3 food habits to practice. There is no wisdom in eating junk and then try to make up with food supplements or medications later. Be wise now!

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How to Avoid Overeating and Improve Your Health

How to avoid overeating is an important subject. This is so because overeating has a number of ugly consequences such as fast aging, low productivity, over laboring of the body organs, frequent hunger pangs, poor sleep, overweight challenges etc. This being a big issue on our daily health, it becomes important to take a look on how to avoid overeating.

Overeating is an important aspect of not eating right.


If one must not over eat, there must be some concrete decision not to do so. In order not to overeat, a number of steps must be taken.

Steps to Avoid Overeating

  1. Take the decision not to overeat anymore.

Many great achievements start with a firm decision to achieve the set goal. Nothing on its own is impossible. What is considerably impossible is what our mind refuses to believe or accept.

Knowing that overeating sets your health and productivity backwards is enough reason to take such a decision.

  1. Heed warning sign by your sense of sight.

The sense of sight plays a big role if one must avoid overeating. How does it do that?

The eyes give out information or warning concerning the size of food immediately it is presented.


At the first sight of the food, the eyes immediately send information to the brain as to whether the food is much, little or appropriate.


In order to avoid overeating, one must work with the information received.


If the eyes tell you that the quantity of the food is appropriate, relax well and enjoy it.


If your brain receives information that the food is small, you may ask for a little more before starting to eat. Once you receive information that the quantity of the food is appropriate, it will be time to start eating.


If it is possible, and it is possible, resist the temptation to ask for more after eating. The reason for this will be explained later.


Now to the point where the real issue is:


If you received information from the brain that the food is much or over sized, what do you do? What you do will determine whether you will eventually avoid overeating or not.



The first option may likely be: let me eat first, when I’m satisfied, I’ll leave the rest. This is a wrong option. Why?

Both from observations and experiences, I’ve come to appreciate the fact that for most of us, if you think the quantity of food is much and you intend eating only half of it, by the time you realized it, all the food is gone!

Therefore, the best practice would be to ask for a plate so as to take as much as you wish for.

It will also not be the best practice to ask someone to cut the food into two or three, because they usually want to be sympathetic and only remove just a small portion. It will definitely be better that you take the responsibility to take just the much that is appropriate for you at that moment.

Another step in not over feeding is:

  1. Eat slowly.

Eating slowly is a vital step if one must not over eat!

The reason for this is very simple.

It is more appropriate that your brain should be the one telling you that you have had enough and not your stomach.

It takes between 20 and 30 for the brain to receive signal that the body has had enough food.

If you rush your food and rely on the stomach to give you information that you have had enough, you would have already over eaten by the time that information comes.

To minimize this, size your food with your eyes, take what is appropriate and eat it as slowly as you possibly can.

This is one strong reason you should not form the habit of asking for more if your eating does not take up to 20 minutes or more. When you rush your food and ask for more, even though you may have had enough, but the brain, having not received the information that you are satisfied, will allow you to go on eating until you are over filled.

Another step in not overeating is:

  1. Compare the worth of the food with the worth of your health.

This is also an important consideration that will lead one to minimize or eliminate overeating.

Some people have the habit of considering that whatever is left uneaten is a waste. And because they hate wastage, the food must be completely consumed. This is only a half truth. For some people, the food is better ‘stored’ in the stomach than left in the pot or plate. As a result of such belief, one is often encouraged to finish whatever food he is served in order not to ‘waste’ the excess.

This is a wrong notion.

When you consider the ugly consequences of over eating, you will have no option but to agree that it is better, safer and healthier, and even cheaper to just eat enough and leave the rest.

You are not bound to finish whatever food you are served. Yet to avoid such temptation, I have pointed out that before starting out to eat, just take what your brain tells you that will be enough and remove the extra out of sight.

If you appreciate the extent to which the unnecessary extra does damage to your body system, you will gladly not want to ‘save’ that extra in your body system.

Good consideration should be: this extra food I want to save and the cost of medication later, which is more profitable?

Applying these simple steps will help you to avoid overeating. This will strongly improve your health within just a few days. See you on the side of health.

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7 Reasons you should not Overeat at Evening or Night!

Overeating at any time is generally very unhealthy. Most often, the ugly consequences are less obvious than should be the case. For good health, there are a number of reasons you should not overeat in the evenings or night.

There are certain times that over eating will not do as much damage as at other times. There is therefore, a certain period of time that one must avoid over eating as one would avoid a leper. What is such a time?

Evenings ornight!

Never over eat in the night or late evening.

Most unfortunately, this is about the time most people will over eat. Why?

For a number of people, having finished a successful or stressful day’s business, it is now time to go and refresh and relax. Snacks, drinks and even food may accompany such relaxation. Soon after, they are at home. It will now be time for supper. By the time they are done, it will only take about 20 minutes to realize that they have overeaten.

For some people, having taken some snacks late afternoon, they may want to shift eating the supper till late evening. But the truth is that the extra food is highly not needed and unnecessary. The result of such disposition is overeating!


Seven Reasons you should not Overeat at Night!

  1. You do not need that extra during the period

Night is the period in which activities are highly reduced for most people. It may not be right to say that it is the time of inactivity but it is closely so. Therefore, the extra food that makes one to overeat is very much not necessary at this period. In fact, this is the major cause of overweight and obesity. In view of the problems associated with overweight, it is not worth taking the chances of overeating in the evening or night.

  1. It over Labors some Organs

All the organs involved with digestion will need a good rest as we sleep in the night. This is particularly needful, seeing they have been seriously at work during the day as they digest the entire food intake.

Over eating at night makes the organs to continue working when they should be at rest. Such continuous over labor is highly unhealthy for the organs. Over working the organs is responsible for organs failures such as kidney failure, heart failure, liver failure, etc.

  1. Leads to Lowered Productivity

It leads to lowered productivity. How? Usually, overeating around the night causes insomnia. As a result, the person wakes up the next day still having a need to sleep. In such a state, the persons’ productivity will be lowered greatly because he is dull. This alone is a good reason not to overeat at night or evening for any person that wants to make a significant progress.

  1. Makes you to wake up feeling hungry.

When one over eat in the evening or at night, the blood sugar level rises and drops after a while. This drop in the blood sugar level causes a feeling of hunger. As a result, the person wakes up feeling hungry early in the morning even when there is enough reservation to carry him a number of hours or even days.

  1. It gives the person weight

Recall that food is fuel that the body burns to give us energy, healing and health. Since the night is a period of reduced physical activities, the energy coming from the food is not being utilized. Therefore it is stored in the body and consequently converted to fat.

The fat leads to increased body weight and often is very unhealthy. Overweight leads to a number of complications such as cancer risk, mood disorders, hypertension, liver disease, reproductive disorders, diabetes etc

  1. Leads to poor quality sleep

A healthy sleep is medicinal. It heals, it refreshes. After a healthy sleep, one should be able to wake up feeling strong and refreshed.

Overeating at night leads to poor quality sleep, waking up tired and exhausted.

One wakes up highly poorly refreshed because the organs that should have been ‘resting’ were wide ‘awake’ doing the extra job of digestion.

If you wake up some morning feeling exhausted, poorly refreshed and disorganized, look back at the time you had your supper and the quantity of food you had.

Also associated with such poor refreshing sleep is the fact that one’s head feels like it has been beaten with rubber hammer.

  1. Leads to Aging Fast

All things being equal, it is right to assume that the person whose work is less stressful will look younger than the one whose work involves lots of stress.

For the individual who has formed the habit of allowing his organs to over labor every night, the one will likely age faster than would have been the case in the absence of the extra stress.

Are you looking a little older than your age? Look backward. Look back to your eating pattern and make adjustments as is necessary


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The Second Biggest Preventable Cause of Cancer You May Not Be Aware O

The first biggest preventable cause of cancer is widely known. What is it? Smoking!  But what is the second biggest preventable cause of cancer today? Not so many people know the answer as revealed in an article titled: The public doesn’t know obesity causes cancer, and that’s really worrying.


Before I go further, let me tell you that studies have confirmed that overweight or obesity is the second biggest preventable cause of cancer.

The good news is that, the biggest and second biggest cause of cancer, are both preventable. This implies that by conscious choices, one can prevent both- smoking and overweight.

Not long ago, the International Agency for Research on Cancer (IARC) released a report establishing that there is now strong evidence linking body weight to even more cancer types than was previously believed to be. The agency through the research now establishes that overweight can be linked to a total of 13 types of cancer.

What is Overweight?

What is overweight and what evidence is there to show that overweight actually may cause cancer?

Before answering this question, it is important to point out that although cancer risk is increased in people who are overweight, this does not necessarily imply they will definitely develop cancer. A number of different factors will affect the risk of cancer. These factors include whether the individual smoke, how much alcohol the individual drinks, the individual’s genes disposition

So back to the question on who is regarded as overweight?

A person may be regarded as underweight or overweight based on a statistical measure. This statistical measure uses the weight of a person in relation to the individual’s height to determine if a person is underweight or overweight. This is calculated by dividing one’s weight in kilograms by the square of one’s height in meters and used as an indicator of obesity and underweight. This measure is called body mass index (BMI)

Mathematically, BMI =Bodyweight/square of height (kg/m2)

Below is how BMI relates to weight.

Having a BMI of below 18.5 means a person is underweight.

A BMI of l18.5 – 24.9 implies a normal, healthy weight.

 A BMI of over 25kg/m2 is overweight.

While having a BMI of 30 means a person is obese.

For a BMI of 40 and above,  is a case of morbid obesity.

For most adults, BMI is a fairly accurate measure of weight – unless you are among the few who are carrying a lot of muscle, like professional athletes.

The report by the National Heart, Lung and Blood Institute (NIH) shows that there seems to be a direct proportionality between BMI and cancer. This implies that the higher a person’s BMI is, the higher their risk of having cancer.  Another report also shows that the position where we carry fat also play a role. The people who carry fat particularly around their stomachs are at an higher risk compared to people who carry fat around their hips.

What types of cancer are affected by overweight?

Being overweight, just like smoking, affects a number of types of cancer.  The report by the NIH shows that being overweight increases the risk of many different types of cancer.

In addition to the most common types of cancer, such as the breast and the colon cancer, overweight also causes other types of cancer. The effect weight has on each type of cancer is complex. And the effect is particularly strong in womb cancer. Report on overweight, obesity and endometrial cancer risk factors have shown  that obese women have about twice the risk of developing womb cancer compared to women who are a healthy weight.

Below are a list of the types of cancer associated with overweight.

Breast cancer
Bowel cancer
Kidney cancer
Pancreas cancer
Liver cancer

More types of cancer affected by overweight are:

Upper stomach


How really does overweight increase cancer risk?

How really does carrying extra weight causes cells to become cancerous? Researchers are still on-going and are trying to figure out exactly how.

Meanwhile, it is believed that the extra fat resulting from the extra weight releases extera hormones and other growth-promoting signals around the body. The extra weight or fat also causes inflammation. Each of these actions and reactions has an effect on how the body cells divide. The extra hormones and growth factors signals the cells to divide more often.

It is strongly suspected that these changes in cell divisions are most likely behind the increased risk of cancer in overweight people.

The Implications

Having knowledge is good, but utilizing knowledge is better. Knowing that cancer risk is increased by overweight implies that everyone should do his or her best to maintain a healthy weight. Maintaining a healthy weight is possible if we control the calorie intake and burn off the extra energy through activities.

This is where healthy lifestyle comes in. Apart from maintaining a healthy weight, a healthy lifestyle that takes care of the other factors that cause cancer should be adopted and optimized.

Adopting healthy lifestyle of avoiding smoke, eating and drinking healthy should be a daily routine. Remember that cancer can take a long while to manifest.

Also, do remember that although cancer risk is increased in people who are overweight, this does not mean they will all definitely develop cancer. However, it is safer to stay on the healthy side.







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Which Type of Exercise Is Best for the Brain?

Most of us know that exercises are very essential part of a healthy lifestyle. But when we talk of exercises, the fact that it has great impact on the brain is only known to a few people.  In an attempt to answer the question: Which type of exercise is best for the brain, I found this article by Gretchen Reynold, very useful.  Do go ahead to find out which  type of exercise is best for your brain.


Some forms of exercise may be much more effective than others at bulking up the brain, according to a remarkable new study in rats. For the first time, scientists compared head-to-head the neurological impacts of different types of exercise: running, weight training and high-intensity interval training. The surprising results suggest that going hard may not be the best option for long-term brain health.

As I have often written, exercise changes the structure and function of the brain. Studies in animals and people have shown that physical activity generally increases brain volume and can reduce the number and size of age-related holes in the brain’s white and gray matter.

Exercise also, and perhaps most resonantly, augments adult neurogenesis, which is the creation of new brain cells in an already mature brain. In studies with animals, exercise, in the form of running wheels or treadmills, has been found to double or even triple the number of new neurons that appear afterward in the animals’ hippocampus, a key area of the brain for learning and memory, compared to the brains of animals that remain sedentary. Scientists believe that exercise has similar impacts on the human hippocampus.

These past studies of exercise and neurogenesis understandably have focused on distance running. Lab rodents know how to run. But whether other forms of exercise likewise prompt increases in neurogenesis has been unknown and is an issue of increasing interest, given the growing popularity of workouts such as weight training and high-intensity intervals.

So for the new study, which was published this month in the Journal of Physiology, researchers at the University of Jyvaskyla in Finland and other institutions gathered a large group of adult male rats. The researchers injected the rats with a substance that marks new brain cells and then set groups of them to an array of different workouts, with one group remaining sedentary to serve as controls.

Some of the animals were given running wheels in their cages, allowing them to run at will. Most jogged moderately every day for several miles, although individual mileage varied.

Others began resistance training, which for rats involves climbing a wall with tiny weights attached to their tails.

Still others took up the rodent equivalent of high-intensity interval training. For this regimen, the animals were placed on little treadmills and required to sprint at a very rapid and strenuous pace for three minutes, followed by two minutes of slow skittering, with the entire sequence repeated twice more, for a total of 15 minutes of running.

These routines continued for seven weeks, after which the researchers microscopically examined brain tissue from the hippocampus of each animal.

They found very different levels of neurogenesis, depending on how each animal had exercised.

Those rats that had jogged on wheels showed robust levels of neurogenesis. Their hippocampal tissue teemed with new neurons, far more than in the brains of the sedentary animals. The greater the distance that a runner had covered during the experiment, the more new cells its brain now contained.

There were far fewer new neurons in the brains of the animals that had completed high-intensity interval training. They showed somewhat higher amounts than in the sedentary animals but far less than in the distance runners.

And the weight-training rats, although they were much stronger at the end of the experiment than they had been at the start, showed no discernible augmentation of neurogenesis. Their hippocampal tissue looked just like that of the animals that had not exercised at all.

Obviously, rats are not people. But the implications of these findings are provocative. They suggest, said Miriam Nokia, a research fellow at the University of Jyvaskyla who led the study, that “sustained aerobic exercise might be most beneficial for brain health also in humans.”

Just why distance running was so much more potent at promoting neurogenesis than the other workouts is not clear, although Dr. Nokia and her colleagues speculate that distance running stimulates the release of a particular substance in the brain known as brain-derived neurotrophic factor that is known to regulate neurogenesis. The more miles an animal runs, the more B.D.N.F. it produces.

Weight training, on the other hand, while extremely beneficial for muscular health, has previously been shown to have little effect on the body’s levels of B.D.N.F., Dr. Nokia said, which could explain why it did not contribute to increased neurogenesis in this study.

As for high-intensity interval training, its potential brain benefits may be undercut by its very intensity, Dr. Nokia said. It is, by intent, much more physiologically draining and stressful than moderate running, and “stress tends to decrease adult hippocampal neurogenesis,” she said.

These results do not mean, however, that only running and similar moderate endurance workouts strengthen the brain, Dr. Nokia said. Those activities do seem to prompt the most neurogenesis in the hippocampus. But weight training and high-intensity intervals probably lead to different types of changes elsewhere in the brain. They might, for instance, encourage the creation of additional blood vessels or new connections between brain cells or between different parts of the brain.

So if you currently weight train or exclusively work out with intense intervals, continue. But perhaps also thread in an occasional run or bike ride for the sake of your hippocampal health.

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20 Motivational Fitness Quotes Guaranteed To Get You Going

We all, at one point or the other, need an extra push or motivation to keep firing on with our fitness plan or any other goal for that matter. These 20 motivational fitness quotes are guaranteed to get you going no matter how it is with you.

Great achievers have formed or mastered the habit of motivating themselves regularly. You too can join the great achievers by motivating yourself regularly using these great motivational fitness quotes. One thing is certain, they will motivate you into achieving any task just as it will motivate you into doing more to keep your body fit.

The motivational fitness quotes are from Karen and I find them so inspiring that I thought it would be ok to share some of the ones that appealed most to me with you.

It may be wise to repeat them to yourself regularly or find a place you can post them for easy reference. After all, your body is worth investing on!

It is my expectation that these quotes help you get going as they have usually done to me.


Take care of your body, It’s the only place you have to live.


No, your legs aren’t that tired. Yes you can breathe.

Just keep going.

Work out because you LOVE your body. not because you hate it


Health is not about the weight you loose, but about the life you gain



The body achieves what the mind believes


It doesn’t get easier, you just get better


It pays off. The sweat, the time, the tears, The devotion

A one hour workout is 4% of your day.


Try and fail but don’t fail to try.

Sweat Now

Glow Later

Do something today that your

future self will thank you for

A year from now, you’ll wish

You had started today.

Excuses don’t burn calories

Never let success get

to your head.

Never let failure get

to your heart.

You don’t get what you wish for.

You get what you work for.

You don’t have to go fast… You just have to go.

Don’t stop when

you’re tired,

stop when you’re


Get fit for life.

Not just for summer.

If running is difficult, run more.

This lesson applies to anything.

When you have a sweat mustache,

You know you did good.

After reading these quotes, it is my expectation that you are good to go. Are you? During those days of not just feeling like doing anything, do remember that one or two days of no workout can result to slumping back to the old habit of no exercises. Avoid it at all cost.

I would be glad to hear from you if the quotes actually inspired you or not. If they did, the best you can do is to let it help your friends by simply sharing it with them.

Now go sweat and sweat hard!

Source: Simple beautiful life

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