Now that the Thanksgiving holiday has passed and the Christmas holiday is just around the corner, many feel they want to truly enjoy the tasty morsels that abound in robust proportion, but don't want to "strap on the feed bag" and lose their hard earned gains (and losses).
Well, don't despair, Ol' Steve is going to show you a few tricks. Just follow these steps:
This is the simplest, as well as the most effective way, for diagramming what you should be eating in order to lose fat and maintain your hard earned muscle.
1) Honestly evaluate and distinguish if you are losing fat at your current food consumption level or not. Do this over a seven day period average of intake. If you are currently successful at losing fat or if you are at least maintaining your weight, keep doing what you're doing and perform steps 2 through 4.
If you're one of those that is gaining weight, or you are new to a fat loss workout and nutrition regimen, the first thing to do is to decrease your calories by 25%.
NOTE: If you fall into this category, my bet is that you aren't aware of just how many calories you ingest in a day. Please go to Fitday right now (it's free to use) and find out your average daily intake. You will need to log 7-days worth of meals to factor your average calorie consumption for the week.
2) Concentrate on eating strictly supportive foods, which are fruits, vegetables, protein, some dairy (not yogurt as most has WAY too much sugar), nuts, and healthy fats.
Make sure to eat nothing that is processed... like bread, pastries, chips, tortillas, etc. If it has been altered from its original form, then don't eat it. Also make sure your eating regimen is "right on" before you fool around with calories.
3) Commit to 90% compliance. This means that if you're eating 5 meals per day, 7 days per week, that's 35 meals. 90% compliance means you eat "right" at 31.5 of those meals. This means you get 3.5 cheat meals or snacks per week. And a cheat meal is not a cheat free for all. It is a chance to have something outside the boundaries of your supportive eating parameters IN THEIR PROPER PROPORTIONS!
If you have not committed to 90% compliance, don't do anything else until you can successfully commit to this endeavor. Doing otherwise will simply frustrate you. Also, trying to gauge calories and intake will be ineffective.
4) If you still are not losing fat AFTER you have mastered steps #2 and #3, then begin decreasing your calories by 10%.
5) Re-evaluate after 2 weeks.
That's it.
Just the way I like it ... simple.
God bless you,
SP
Tuesday, November 27, 2007
Sunday, November 25, 2007
The best use for Diet Coke I've ever seen!
As many of you know I am no fan of soft drinks...that is until now.
This just looks like good, sticky fun.
God bless,
Steve
Tuesday, November 20, 2007
A Nutty Paradox
By Craig Ballantyne
When I tell someone to eat more nuts to lose fat, they think I'm, well, nuts. Everyone knows that nuts are high in fat and calories. So how could eating more of them possibly help you lose weight?
Spanish and American researchers, including scientists from Harvard, tackled that question - and they came up with some surprising results. After studying the eating patterns of over 8,865 men and women, they found that those who ate nuts at least twice a week had a lower risk of weight gain than those who never or almost never ate them.
The researchers concluded that nuts are important for heart health. And you don't have to worry about weight gain if you eat small portions a couple of times per week.
I consume several hundred calories worth of raw almonds, pecans, and walnuts every day. But if you're not used to eating nuts, start with half an ounce of almonds. As a snack, coupled with water or green tea, they can help reduce hunger between meals.
[Ed. Note: Fitness expert Craig Ballantyne is the creator of the Turbulence Training for Fat Loss system. For an online source of information, motivation, and social support to help you improve your health, lose weight, and get fit, sign up for ETR's free natural health e-letter.]
This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.
Thanks Craig.
~~~~~~~~~~~~~~~~~~~~~~
God bless you,
Steve
When I tell someone to eat more nuts to lose fat, they think I'm, well, nuts. Everyone knows that nuts are high in fat and calories. So how could eating more of them possibly help you lose weight?
Spanish and American researchers, including scientists from Harvard, tackled that question - and they came up with some surprising results. After studying the eating patterns of over 8,865 men and women, they found that those who ate nuts at least twice a week had a lower risk of weight gain than those who never or almost never ate them.
The researchers concluded that nuts are important for heart health. And you don't have to worry about weight gain if you eat small portions a couple of times per week.
I consume several hundred calories worth of raw almonds, pecans, and walnuts every day. But if you're not used to eating nuts, start with half an ounce of almonds. As a snack, coupled with water or green tea, they can help reduce hunger between meals.
[Ed. Note: Fitness expert Craig Ballantyne is the creator of the Turbulence Training for Fat Loss system. For an online source of information, motivation, and social support to help you improve your health, lose weight, and get fit, sign up for ETR's free natural health e-letter.]
This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.
Thanks Craig.
~~~~~~~~~~~~~~~~~~~~~~
God bless you,
Steve
Saturday, November 17, 2007
National Anthem Fenway Park
This is a scene from Fenway Park, home of the Boston Red Sox, where an autistic man is singing the National Anthem on Disability Awareness Day.
He gets a case of the giggles during his performance.
Listen to how the crowd reacts to support him.
God bless you,
Steve
Tuesday, November 13, 2007
Obesity and Consumer Debt: Do we Live TOO Hand to Mouth?
Although I‘ve never seen any data concerning the relationship of obesity levels and the rate of consumer debt, it doesn’t take a rocket scientist to put some of the pieces of the puzzle together.
In the year 2005, the rate of consumer debt was 950 billion dollars. By 2006 that number had risen to 1 trillion dollars. To put that into perspective, that is $3333.333 per person living in the United States.
The corollary to this is the rate of growth in obesity in the U.S. It is estimated that between 1976 to 1980 obesity levels averaged about 14.5 percent. Between 1988 to 1994, the level had grown to 23 percent. From 1999 to 2004 the estimated level of obesity had reached an average of 30.5 percent. Does this look like a direct reflection of the rate of consumer debt increases?
Here’s a neat little program that illustrates the level of growth over the years: http://health.msn.com/reports/obesity/
And this may only be the tip of the iceberg. Researchers at the Harvard School of Public Health (HSPH) analyzed data from health surveys, which are used to estimate obesity levels in states. Because people tend to provide incorrect information about their weight and height, especially in telephone surveys, the researchers concluded that estimates of obesity in individual states have been too low, by more than 50 percent. Their study, which corrects for misreporting in those surveys, appears in the May 2006 issue of the Journal of the Royal Society of Medicine.
Based on this new understanding of the survey data, the authors found that, on average, women tend to underestimate their weight while men do not. When it comes to height, young and middle-aged men tend to overestimate their height more than women in the same age groups. In 2002, the corrected prevalence of obesity in the U.S. population was 28.7 percent for adult men and 34.5 percent for adult women, more than 50 percent higher than previously estimated.
The research, which presents the first-ever corrected estimates of obesity for individual states, found that Southern states have the highest levels of obesity in the country. Using the authors' corrected data for 2000, the highest obesity levels for men were found in Texas (31 percent) and Mississippi (30 percent). For women, Texas (37 percent), Louisiana (37 percent), Mississippi (37 percent), District of Columbia (37 percent), Alabama (37 percent), and South Carolina (36 percent) led the pack. States with the lowest prevalence of corrected obesity for men in 2000 were Colorado (18 percent), District of Columbia (21 percent), and Montana (21 percent); for women, Colorado (24 percent), Montana (25 percent), and Massachusetts (27 percent).
What are we really dealing with here? Is this a lack mentality, where we feel that because of any number of influences (Madison Avenue marketing methods, keeping up with the Jones’, etc) has us believing that we don’t have all that we should? Or is it simply a lack of discipline?
Whatever the reasons, the issue is growing…no pun intended. What, therefore, is the best way to combat it? Epictetus, the ancient wise-guy, said, “Contentment comes not so much from great wealth as from few wants.” The Bible puts it this way, “For He satisfies the longing soul, and fills the hungry soul with goodness.” (Psalm 107:9) and, “Better is little with the fear of the Lord, than great treasure with trouble.” (Proverbs 15:16)
So does that mean that we aren’t to strive to better ourselves and to seek provision? No. However, I think it means that if what you are seeking is some external “something” to fill the void in your life where you feel empty, whether it is food or some material object, then you will either go broke or explode.
Marketing experts have an understanding about your weaknesses and use it to their advantage each and every day. That weakness is this: Humans are predisposed to purchase (or eat) emotionally and justify it logically.
Please read that again.
Do you really NEED a Mercedes 250 SL, or do you want it? Do you really NEED a second or third home, or do you want it? Please understand, if you have been blessed to make enough to afford these types of things and they won’t place an emotional or financial burden upon you, go for it. On the other hand, if you’re deep in consumer debt, why dig any deeper?
The same applies to health. Do you really NEED second helpings or do you want it? Do you really NEED dessert after your meals, or do you want it? Occasionally is fine, but just because you were poor as a kid (or had older brothers who always got the most food, or …(fill in the blank) doesn’t mean you have to live that way now. You are in control of your life and health.
Remember this: You have the power to choose. However, once the decision is made you become a servant to that decision. Does that make sense?
Now, what decision will you make with respect to your level of health and fitness?
New classes for the Firestorm Fitness System Fat Burning Fit Camps are starting soon. Why not give yourself the gift of health and fitness?
God bless,
Steve
In the year 2005, the rate of consumer debt was 950 billion dollars. By 2006 that number had risen to 1 trillion dollars. To put that into perspective, that is $3333.333 per person living in the United States.
The corollary to this is the rate of growth in obesity in the U.S. It is estimated that between 1976 to 1980 obesity levels averaged about 14.5 percent. Between 1988 to 1994, the level had grown to 23 percent. From 1999 to 2004 the estimated level of obesity had reached an average of 30.5 percent. Does this look like a direct reflection of the rate of consumer debt increases?
Here’s a neat little program that illustrates the level of growth over the years: http://health.msn.com/reports/obesity/
And this may only be the tip of the iceberg. Researchers at the Harvard School of Public Health (HSPH) analyzed data from health surveys, which are used to estimate obesity levels in states. Because people tend to provide incorrect information about their weight and height, especially in telephone surveys, the researchers concluded that estimates of obesity in individual states have been too low, by more than 50 percent. Their study, which corrects for misreporting in those surveys, appears in the May 2006 issue of the Journal of the Royal Society of Medicine.
Based on this new understanding of the survey data, the authors found that, on average, women tend to underestimate their weight while men do not. When it comes to height, young and middle-aged men tend to overestimate their height more than women in the same age groups. In 2002, the corrected prevalence of obesity in the U.S. population was 28.7 percent for adult men and 34.5 percent for adult women, more than 50 percent higher than previously estimated.
The research, which presents the first-ever corrected estimates of obesity for individual states, found that Southern states have the highest levels of obesity in the country. Using the authors' corrected data for 2000, the highest obesity levels for men were found in Texas (31 percent) and Mississippi (30 percent). For women, Texas (37 percent), Louisiana (37 percent), Mississippi (37 percent), District of Columbia (37 percent), Alabama (37 percent), and South Carolina (36 percent) led the pack. States with the lowest prevalence of corrected obesity for men in 2000 were Colorado (18 percent), District of Columbia (21 percent), and Montana (21 percent); for women, Colorado (24 percent), Montana (25 percent), and Massachusetts (27 percent).
What are we really dealing with here? Is this a lack mentality, where we feel that because of any number of influences (Madison Avenue marketing methods, keeping up with the Jones’, etc) has us believing that we don’t have all that we should? Or is it simply a lack of discipline?
Whatever the reasons, the issue is growing…no pun intended. What, therefore, is the best way to combat it? Epictetus, the ancient wise-guy, said, “Contentment comes not so much from great wealth as from few wants.” The Bible puts it this way, “For He satisfies the longing soul, and fills the hungry soul with goodness.” (Psalm 107:9) and, “Better is little with the fear of the Lord, than great treasure with trouble.” (Proverbs 15:16)
So does that mean that we aren’t to strive to better ourselves and to seek provision? No. However, I think it means that if what you are seeking is some external “something” to fill the void in your life where you feel empty, whether it is food or some material object, then you will either go broke or explode.
Marketing experts have an understanding about your weaknesses and use it to their advantage each and every day. That weakness is this: Humans are predisposed to purchase (or eat) emotionally and justify it logically.
Please read that again.
Do you really NEED a Mercedes 250 SL, or do you want it? Do you really NEED a second or third home, or do you want it? Please understand, if you have been blessed to make enough to afford these types of things and they won’t place an emotional or financial burden upon you, go for it. On the other hand, if you’re deep in consumer debt, why dig any deeper?
The same applies to health. Do you really NEED second helpings or do you want it? Do you really NEED dessert after your meals, or do you want it? Occasionally is fine, but just because you were poor as a kid (or had older brothers who always got the most food, or …(fill in the blank) doesn’t mean you have to live that way now. You are in control of your life and health.
Remember this: You have the power to choose. However, once the decision is made you become a servant to that decision. Does that make sense?
Now, what decision will you make with respect to your level of health and fitness?
New classes for the Firestorm Fitness System Fat Burning Fit Camps are starting soon. Why not give yourself the gift of health and fitness?
God bless,
Steve
Sunday, November 11, 2007
One thousand marbles
The older I get, the more I enjoy Saturday mornings. Perhaps it's the quiet solitude that comes with being the first to rise, or maybe it's the unbounded joy of not having to be at work. Either way, the first few hours of a Saturday morning are most enjoyable.
A few weeks ago, I was shuffling toward the kitchen with a steaming cup of coffee in one hand and the morning paper in the other. What began as a typical Saturday morning turned into one of those lessons that life seems to hand you from time to time.
Please allow me to tell you about it.
I turned the volume up on my radio in order to listen to a Saturday morning talk show. I heard an older sounding chap with a sort of golden voice. You know the kind, he sounded like he should be in the broadcasting business himself. He was talking about "a thousand marbles" to someone named "Tom". I was intrigued and sat down to listen to what he had to say.
"Well, Tom, it sure sounds like you're busy with your job. I'm sure they pay you well but it's a shame you have to be away from home and your family so much. Hard to believe a young fellow should have to work sixty or seventy hours a week to make ends meet. Too bad you missed your daughter's dance recital."
He continued, "Let me tell you something Tom, something that has helped me keep a good perspective on my own priorities." And that's when he began to explain his theory of a "thousand marbles."
"You see, I sat down one day and did a little arithmetic. The average person lives about seventy-five years. I know, some live more and some live less, but on average, folks live about seventy-five years. Agreed?"
Tom muttered a quiet, "Yes."
"Now then, I multiplied 75 times 52 and I came up with 3900 which is the number of Saturdays that the average person has in their entire lifetime.Now stick with me Tom, I'm getting to the important part."
I could hear Tom shifting in his seat.
"It took me until I was fifty-five years old to think about all this in any detail", he went on, "and by that time I had lived through over twenty-eight hundred Saturdays. I got to thinking that if I lived to be seventy-five, I only had about a thousand of them left to enjoy."
He let that thought hang in the air for a brief few seconds.
"I went to a toy store and bought every single marble they had. In fact, I ended up having to visit three toy stores to round-up 1000 marbles. I took them home and put them inside of a large, clear plastic container right here in my workshop next to the radio. Every Saturday since then, I have taken one marble out and thrown it away.""I found that by watching the marbles diminish, I focused more on the reallyimportant things in life. There is nothing like watching your time here on this earth run out to help get your priorities straight."
"Now let me tell you one last thing before I sign-off with you and take my lovely wife out for breakfast. This morning, I took the very last marble out of the container. I figure if I make it until next Saturday then I have been blessed with a little extra time. And the one thing we can all use is a little more time."
"It was nice to talk to you Tom, and I hope you spend more time with your loved ones,. I hope to meet you again someday. Have a good morning!"
You could have heard a pin drop when he finished. Even the show's moderator didn't have anything to say for a few moments. I guess this fellow gave us all a lot to think about.
I had planned to do some work that morning, then go to the gym. Instead, I went upstairs and woke my wife up with a kiss.
"C'mon honey, I'm taking you and the kids to breakfast."
"What brought this on?" she asked with a sleepy smile.
"Oh, nothing special, it's just been along time since we spent a Saturday together with the kids. Hey, can we stop at a toy store while we're out? I need to buy some marbles."
God bless you,
Steve
A few weeks ago, I was shuffling toward the kitchen with a steaming cup of coffee in one hand and the morning paper in the other. What began as a typical Saturday morning turned into one of those lessons that life seems to hand you from time to time.
Please allow me to tell you about it.
I turned the volume up on my radio in order to listen to a Saturday morning talk show. I heard an older sounding chap with a sort of golden voice. You know the kind, he sounded like he should be in the broadcasting business himself. He was talking about "a thousand marbles" to someone named "Tom". I was intrigued and sat down to listen to what he had to say.
"Well, Tom, it sure sounds like you're busy with your job. I'm sure they pay you well but it's a shame you have to be away from home and your family so much. Hard to believe a young fellow should have to work sixty or seventy hours a week to make ends meet. Too bad you missed your daughter's dance recital."
He continued, "Let me tell you something Tom, something that has helped me keep a good perspective on my own priorities." And that's when he began to explain his theory of a "thousand marbles."
"You see, I sat down one day and did a little arithmetic. The average person lives about seventy-five years. I know, some live more and some live less, but on average, folks live about seventy-five years. Agreed?"
Tom muttered a quiet, "Yes."
"Now then, I multiplied 75 times 52 and I came up with 3900 which is the number of Saturdays that the average person has in their entire lifetime.Now stick with me Tom, I'm getting to the important part."
I could hear Tom shifting in his seat.
"It took me until I was fifty-five years old to think about all this in any detail", he went on, "and by that time I had lived through over twenty-eight hundred Saturdays. I got to thinking that if I lived to be seventy-five, I only had about a thousand of them left to enjoy."
He let that thought hang in the air for a brief few seconds.
"I went to a toy store and bought every single marble they had. In fact, I ended up having to visit three toy stores to round-up 1000 marbles. I took them home and put them inside of a large, clear plastic container right here in my workshop next to the radio. Every Saturday since then, I have taken one marble out and thrown it away.""I found that by watching the marbles diminish, I focused more on the reallyimportant things in life. There is nothing like watching your time here on this earth run out to help get your priorities straight."
"Now let me tell you one last thing before I sign-off with you and take my lovely wife out for breakfast. This morning, I took the very last marble out of the container. I figure if I make it until next Saturday then I have been blessed with a little extra time. And the one thing we can all use is a little more time."
"It was nice to talk to you Tom, and I hope you spend more time with your loved ones,. I hope to meet you again someday. Have a good morning!"
You could have heard a pin drop when he finished. Even the show's moderator didn't have anything to say for a few moments. I guess this fellow gave us all a lot to think about.
I had planned to do some work that morning, then go to the gym. Instead, I went upstairs and woke my wife up with a kiss.
"C'mon honey, I'm taking you and the kids to breakfast."
"What brought this on?" she asked with a sleepy smile.
"Oh, nothing special, it's just been along time since we spent a Saturday together with the kids. Hey, can we stop at a toy store while we're out? I need to buy some marbles."
God bless you,
Steve
Thursday, November 8, 2007
Paul Potts canta Opera
It’s a story about a guy; a guy like most of us: Questioning his existence … measuring himself against others - never believing in his own abilities or his worth ... wondering if success is even possible for him or do the stars line up for only a fortunate few.
Then one day, his passion outgrew his fears as he stepped onto a stage, a stage that took him to a place beyond his self imposed prison.
Please take a moment to watch this video now. It could change your life.
Watch the faces of the judges as this guy walks out on the stage. You can almost see what they're thinking as they pre-judge this guy based on his looks and the fact that he's a cell phone salesman.
If you've seen it before ... watch it again ... and again!
Paul Potts’ album was released on July 16, 2007.
It has reached #1 on the UK Albums Chart. The album had been at number one from its release until August 12, and it was certified gold on its first week for sales of almost 130,000 copies sold. The album has now sold over 250,000 copies and is heading for a platinum certification.
In Australia, the album opened at #4 on the ARIA Top 50 Albums Chart. It has so far reached Gold Status (35,000 copies sold). Four weeks later (2 September 2007), it reached #1.
In Sweden, One Chance debuted at #1, reaching Gold Status (20,000 copies sold) the first week of its release.
In the US, the re-release of One Chance debuted at #30 on the week of September 29, 2007.
Paul Potts is now a multi-millionaire. He is adored by fans all over the globe. He’s living his most impossible dream.
Amazing what a little courage can do – isn’t it?
So what’s your impossible dream?
Is achieving your dream worth taking the risk of ridicule and failure?
If you say “Yes” – and mean it – it’s only a matter of time before you, like Paul Potts, personally experience how far a little courage can take you.
I believe in you. Now it's your turn.
God bless you,
Steve
Tuesday, November 6, 2007
Anti-Aging Tip: Why You Should Eat Your Eggs Raw
I've enjoyed raw eggs for years. At one time, when I was seriously into body-building, I ate nearly 15 dozen a week. Thanks to Dr. Al Sears, I now understand why I like them so much.
By Al Sears, MD
Eggs are one of the few perfect foods. They're full of vitamins and powerful nutrients - and packed with omega-3 fatty acids. Plus, they are the only protein source with a protein quality rating of 100 - meaning they have all the amino acids you need in exactly the ratio you need. Red meat is second at 70, followed by fish at 60 and chicken at 50.
Since protein has many anti-aging properties, including preserving your muscle, brain, heart, and libido, you might want to increase your egg intake right away.
Unfortunately, when you cook eggs many of their benefits are either altered or destroyed altogether. Especially highly perishable nutrients like lutein and zeaxanthin - carotenoids that keep your vision sharp and protect you from blindness.
What's more, raw eggs act as a tonic to your digestive system, flushing out toxins and revitalizing your immune system. Only when the nutrients are delivered in their pure, raw state do you get this cleansing effect.
I've eaten raw eggs most days since childhood. And, no, eating raw eggs is NOT particularly dangerous. According to the U.S. Department of Agriculture, your chances of getting salmonella from raw eggs is about 0.003 percent - much lower than getting food poisoning from oysters. If you don't like the texture, whip up one or two eggs in a blender with some Ultra Greens and cod liver oil. Raw eggs have almost no taste, so you won't even notice them - and you'll have a real "breakfast of champions."
God bless,
SP
By Al Sears, MD
Eggs are one of the few perfect foods. They're full of vitamins and powerful nutrients - and packed with omega-3 fatty acids. Plus, they are the only protein source with a protein quality rating of 100 - meaning they have all the amino acids you need in exactly the ratio you need. Red meat is second at 70, followed by fish at 60 and chicken at 50.
Since protein has many anti-aging properties, including preserving your muscle, brain, heart, and libido, you might want to increase your egg intake right away.
Unfortunately, when you cook eggs many of their benefits are either altered or destroyed altogether. Especially highly perishable nutrients like lutein and zeaxanthin - carotenoids that keep your vision sharp and protect you from blindness.
What's more, raw eggs act as a tonic to your digestive system, flushing out toxins and revitalizing your immune system. Only when the nutrients are delivered in their pure, raw state do you get this cleansing effect.
I've eaten raw eggs most days since childhood. And, no, eating raw eggs is NOT particularly dangerous. According to the U.S. Department of Agriculture, your chances of getting salmonella from raw eggs is about 0.003 percent - much lower than getting food poisoning from oysters. If you don't like the texture, whip up one or two eggs in a blender with some Ultra Greens and cod liver oil. Raw eggs have almost no taste, so you won't even notice them - and you'll have a real "breakfast of champions."
God bless,
SP
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