Measured Success: 50 Online Fitness and Nutrition Calculators

This is a re-print request from a fellow blogger. Good information!

September 11th, 2008 by Site Administrator Print
By Alisa Miller

Whether you are trying to lose weight or just want to improve your overall health and fitness, there are plenty of online calculators that can help you achieve your goals. Find tools to assist with packing the most nutritious lunch, creating a overall health picture, eating the healthiest fast food, creating a great running plan, or telling you how strong a swimmer you are. These calculators will have you motivated and moving in the right direction when it comes to diet and fitness.

Nutrition
Everyone has to eat, but make sure you are eating a good balance of what you need and the most healthy food possible with these calculators.

Pack a Lunch. Use this tool to determine the calories and nutrition in the lunch you pack. Make combinations of entrees, sides, snacks, and drinks and you will see the total of calories and a breakdown of the vitamins you are getting with the entire lunch.
NAT Tool. Use this tool to determine the nutritional content of the food you eat. Just enter your age and gender and the food you want analyzed to receive a report.
CalorieKing Food Database. Find out serving size for popular foods and drinks as well as the calorie, fat, and carbohydrate information for each. This database includes everything from beer to fast food to snacks.
Nutrition Data Daily Needs Calculator. Scroll down this page to enter your information into this calculator to discover what your nutritional needs are. The breakdown includes specific amounts of vitamins and minerals you should be getting each day.
The Bored.com Nutrition Calculator. Whether you want to scroll through the list of types of food or do a search for a specific food, you can find all the nutritional data. This calculator even does fast food, so if you want to learn about that breakfast at McDonald’s, just type in the name of your food and get the nutritional value.
Workouts for Women Nutritional Calculator. Type in your information to discover your nutritional requirements. The results are categorized by caloric expenditure and requirements for carbohydrates, fat, protein, and calcium.
Your Health Your Way Nutrition Calculator. Search for a particular food or add in all of your foods for an entire meal to find out the nutritional data for what you are eating.
Fast Food Nutrition Facts Calculator. Designed for determining the amount of calories your child is getting from fast food, this calculator also works for adults. Select menu items from several popular fast food restaurants and find out the percentage of calories received in that meal as well as fat content.
KFC Nutrition Calculator. If you love KFC, then this calculator is for you. Select your menu items to discover the nutritional value of the food at KFC.
Nutritional Guideline Calculator. Not only can you find out how many calories a day you need with this calculator, but it will also give you a breakdown of how much protein, carbohydrates, and fats you need. You can select results for maintaining, losing, or gaining weight.

Health and Fitness
From finding out about your overall health to more specific information such as target heart rate, these calculators will help you with your general health and fitness needs.

Healthy Body Calculator. Plug in your age, height, weight, fitness levels, and any other information you may know about your body style to get a simple report about your overall health. You can also request nutrition facts to help you maintain or lose weight.
Activity Calorie Calculator. Tell your weight and the duration of your activity and this calculator will give you the amount of calories burned for 222 different activities.
Your Total Health. Choose from 11 different calculators (or choose all of them) to find out anything from your body mass index to daily calcium requirement to target heart rate.
Self.com Fitness Calculators. Use these calculators to find your BMI, ideal weight range, happy weight, and caloric needs. You can also select from 19 different activities to learn how many calories each one burns.
ExRx Fitness Calculators. This extensive list of calculators offers everything from body composition to male girth to risk class calculators. If you are looking for a fitness calculator, this is a great resource.
Health and Fitness Calculator v.1.0. Download this calculator to discover your BMI and what risks you have for size-related diseases. You will need your weight, height, and waist size to use this calculator.
Active.com Fitness Calculators. Calculate your pace, target heart rate, body fat index, body mass index, and more with these fitness calculators.

Weight Loss

These calculators will help you reach your weight loss goals with calorie calculators, body fat percentages, food tracking, and more.

Weight Loss Calculator. Based on calorie intake, calculate how long it will take you to lose your goal weight, daily calorie deficit needed, and weight loss over a period of time. This site also offers some food and calorie calculators as well.
What Does 200 Calories Look Like?. This visual tool helps you see a 200 calorie serving-size of particular foods. If you are trying to stay within a certain calorie intake, this tool can quickly help you know what you can eat and what you should stay away from.
Understanding Your Body Fat Percentage. Learn about the relationship of essential body fat to your health and use this chart to help determine what a healthy amount of weight you can lose may be. You will probably need your calculator to help you with the calculations here.
JournalToSuccess.com Tools . There are several health calculators to help you lose weight at this site including a body mass index, ideal body weight, ideal weight range, and more. They also offer an online journal to record your food, weight, and fitness activities.
Tweight.com. If you are a Twitter fan and are trying to lose weight, this tool is great. Just tweet your weight goal, send your updates, and check your history to see how much progress you are making.
TweetWhatYouEat.com. Another Twitter-based tool, this one lets you log your food intake and calories associated with each food. If you don’t know the calories for a particular food, this tool also offers a database to help you.
CRON-O-Meter. Download this free tool to help you lose weight on a Calorie Reduced diet. You can track your food, get diet advice, use a custom recipe editor so you can track the foods you make at home, and much more.
Free Weight Loss Calculators and Tools. With 12 different calculators and even a converter tool, you will find helpful tools to your weight loss goals. Check out the Pregnancy Calorie Calculator to maintain a healthy weight during pregnancy and the Waist to Hip Calculator to find out about a healthy body fat distribution.
Changing Shape Health and Fitness Calculators. These calculators range from food fat content to daily protein requirements to one-rep calculator to help you determine your strength.

Complete Fitness Programs
While not straightforward calculators, these online tools offer a way to combine your food and fitness goals, track data, and chart your progress. All are free, but some offer premium services for a charge.

Gyminee. Track your workouts, monitor your food intake, and connect with others with this tool that is designed for both those trying to lose weight or those just getting a handle on their fitness. The Daily Plate. This tool allows you to track what you are eating each day and log fitness as well so you can determine how many calories you are eating and burning. They also have a handy search tool that will tell you how many calories are in a specific food or how many calories you can burn with a specific activity.
SparkPeople. Get meal plans, weight tracker, calorie counter, fitness log and more with these free tools. You can also connect with others, watch exercise videos, and get recipes.
traineo. Find motivation and support to change the way you eat and work out with this tool. set up a free profile and track you exercise and nutrition information to see your progress with graphs. You can also connect with others and find plenty of support to keep going toward your goal.
FitWatch. Create your profile and start tracking your fitness and nutrition data with this tool. You can also read articles about fitness and health, get popular diet plans, and learn about various exercise and workout programs.

Running
These calculators can help any kind of runner, no matter if you enjoy jogging around the neighborhood or are training for a marathon. Some are handy for cyclists and hikers too.

Smart Coach. This tools from Runner’s World allows you to enter information about your past runs and how you would like to start training to receive a training program that is individualized to your ability and goals.
MapMyRun. Use this tool to create a map of your runs, find a run, or log your training information.
Run the Nation. This site offers several tools to help with your running including a body fat calculator, race pace calculator, workout calorie counter, and more.
RunningAHEAD. With this tool, you can log and track your runs, and then analyze them to make sure you are staying on track with your goals.
Runworks Running Calculator. Enter the data from your last run into this calculator to find your level of fitness and help predict how you will do in longer races.
Runbayou: VDOT Calculator. Similar to the previous calculator, this one finds your level of fitness based on your last race. This calculator also provides paces for five different running zones to help you create the perfect training routine.
Runningmap.com. Use this tool to map your runs, plan for future runs, and even share your running maps with others. Cyclists, hikers, or any other outdoor fitness buff will also find this tool helpful.
Running4Women.com. This site offers lots of tools for women to use when training including a body mass index calculator, heart rate monitor, and a pace calculator.
MarathonGuide.com. This site offers running calculators, fitness calculators, and health/nutrition calculators. While written for those training for a marathon, anyone will find many of these calculators useful.
Track Lane Distance Calculator. If you run on a track, use this calculator to determine what the offset distance is for each of the lanes. You will need to know the specifics of the track and race details including lane width and distance of the race.

Other Sport Calculators
Whether walking, body building, or competing in a triathlon, these calculators will make your fitness program a bit easier.

About.com Walking Fitness Calculators. These calculators will help your walking program and overall health and fitness by assisting you with target heart rate, pace, calorie and distance, and much more.
Walk, Jog, or Run Pace Calculator. Use this calculator to determine your pace no matter which mode of moving you enjoy. Just enter the distance you went and the amount of time it took you to do so.
Stride Distance Calculator. If you can’t afford a pedometer, this calculator can help you find the same information. By measuring your stride distance, you can determine the distance traveled very accurately.
Bodybuilding.com Fitness Calculators. If you are into body building, this resource offers tons of calculators to help you discover anything from training to nutrition to supplements. There’s even a calculator to help you know how much alcohol you can drink before you would be drunk.
Bicycle Speed and Power Calculator. Enter the information about your bike and the conditions of the ride to determine the power and speed of your ride. Also, if you know the distance of your ride, you can determine the number of calories burned during that specific ride.
Gear Inch & Shifting Pattern Calculator. Whether you ride a multi-speed or single-speed bike, you can find out gear inches and shifting patterns based on your chain ring and freewheel specifics.
Academy Swimming Ready Reckoner. Select your stroke, distance, the time it took you to swim it, and find out if you are academy, bronze, silver, or gold standard. This is a great motivator if you are trying to improve your times.
Triathlon Conversion Calculators. If you are training for a triathlon, use these calculators to get your swim pace, bike speed, and running pace and convert your distances from metric to standard.
Triathlon Race Calculator Time Management Tool. Enter your information for your next triathlon as well as your pace for each event to find out how much time it will take you to complete the race.

I re-printed this article as it is a Great Resource for us all and I got it here:

Hi Ed,
We just posted an article, "Measured Success: 50 Online Fitness and Nutrition Calculators" (http://www.collegetrainingschoolsonline.com/blog/2008/09/measured-success-50-online-fitness-and-nutrition-calculators/). I thought I'd bring it to your attention in case you think your readers would find it interesting. Either way, thanks for your time!

Kelly Sonora

If you enjoyed this article, please bookmark it at del.icio.us » This entry was posted on Thursday, September 11th, 2008 at 7:28 am and is filed under Diet and Nutrition, Health and Wellness. You can follow any responses to this entry through the RSS 2.0 feed. You can trackback from your own site.

Grace and Peace,

Ed

Http://www.UriInternational.com/RealFoodForLife

Health, Wholeness and Spirituality

In the nation of Israel, the priests ministered not only to the spiritual needs of the people but to their physical needs as well. This is also true of the elders in the New Testament Church. When a believer is sick, he is not only to seek medical remedies; he is also to “… call for the elders of the church; and let them pray over him, anointing him with oil in the name of the Lord: and the prayer of faith shall save the sick, and the Lord shall raise him up …” (James 5:14–15).

The need to address both physical and spiritual problems simultaneously is because many sicknesses are the result of violating God’s laws and principles. Therefore, the instruction in James continues: “… And if he have committed sins, they shall be forgiven him. Confess your faults one to another, and pray for one another, that ye may be healed. The effectual fervent prayer of a righteous man availeth much [makes much power available]” (James 5:15–16).

Not all sicknesses are the result of spiritual problems. They can also result from a lack of proper care for our bodies. A wise shepherd will find the still water and green pastures for his sheep. (See Psalm 23:2.) Doctors have observed that an effective way to achieve better health is by increasing the intake of pure water. This reduces strain on the kidneys and cleanses the body of harmful toxins. Another important factor in maintaining good health is eating the right amount nutritious food. Many of our diseases result from eating unhealthy foods or eating too much food.

Proper rest is also vital for good health. A wise shepherd will protect his sheep from too much work, exhaustion, and continual tension. “He maketh me to lie down …” (Psalm 23:2). However, in spite of following practical steps for good health, there still will be needs for deeper remedies and spiritual counseling.

Grace and Peace,

Ed

http://www.lifemywalkwithgod.blogspot.com/

5 WAYS TO BURN BODY FAT

1. Do cardiovascular exercises combined with resistance training 5 -6 days a week. I work out six days a week. If you don't know how to work out or just want a change, get a copy of my workout videos. Try and work out on an empty stomach. That way your body will release a hormone called glucagon to release stored body fat. If you want detailed information on this topic get a copy of my report "Maintaining muscle mass and increasing your metabolism while lowering body fat", we will e-mail this to you for free.

2. Eat six small meals a day. Take your ideal body weight multiply it by 10 and divide it by 6. Example; if you are a women and you want to weigh 120 pounds, 120 x 10 = 1200, divide by 6 = 200 calorie meals. After it has used the calories that it needs the body stores the extra calories as fat. Eating one large meal a day is extremely unhealthy and fattening.

3. Drink half your body weight in fluid ounces of purified water per day. If you weigh 200 pounds drink 100 ounces or 10, ten ounce glasses per day. Don't drink diet sodas. I have an article on Aspartame listed on my web site, healthmasters.com. Read it, copy it and send it to your family friends and anyone you care about. I use reverse osmosis or distilled water stored in a stainless steel tank or glass. I have used distilled water for 25 years. We carry both distillers and reverse osmosis units at my office. Just drinking more water will make you feel better. It's amazing most people run around in a chronic state of dehydration. Sip on the water throughout the day.

4. Don't eat white sugar, potatoes, dried fruit or fruit juices. These types of foods spike your blood sugar, which then spikes your insulin levels. Insulin is a storage hormone. Guess what the extra calories from these high glycemic foods are stored as, FAT!

5. Don't eat fat free meals. Fat helps to keep you full by slowing down the digestive process. Good fat is necessary to help you burn fat. Plus, the body in many of the metabolic processes uses fat. I drink "THE FEAST SUPERCHARGED" daily for a convienient whole food supplement.

Grace and Peace,

Ed

www.uriinternational.com/realfoodforlife

Stretch for Flexibility

If you're a dog or cat owner, you've probably noticed how often your pet likes to stretch. Stretching feels good, especially after lying around all day. Or, as is more often the case with humans, sitting around all day or sleeping.

But unlike our furry friends, we're not as likely to get up and stretch our bodies after long bouts of inactivity, even though our bodies would like nothing more. From sitting all day at a desk or computer, we usually move on to a seat in a car, bus, or train, and then home to more seated activity — eating, reading, watching television, paying bills, answering email.

With 60% of people over the age of 50 leading an inactive life, is there any wonder that we see more health problems related to joints and muscles that rebel by becoming stiff, sore and even painful? Aging, too, contributes to tight muscles and poor flexibility because, as we age, muscles tend to become less elastic and tissues around the joints thicken. That hampers movement. In fact, you can lose 10% of your flexibility every 10 years if you do nothing! This is really the case of "if you don't use it, you'll lose it."

The best physical activity routine is one that includes all three building blocks of fitness: flexibility and stability, endurance activities (aerobics, walking), and strength training.

Stretching helps keep your muscles loose, which improves your flexibility. Regular stretching can make you more mobile. It's like a reward that you can feel every day. There are other rewards too. Staying flexible can help you:
Improve and maintain your range of motion, which improves balance
Prevent falls
Relieve chronic pain
Reduce tension and stress
Improve circulation and concentration
Boost your energy
Improve your posture

Stretching has been promoted for years as an essential part of fitness programs to decrease the risk of injury, prevent soreness and improve performance. But what does the evidence say? Current research suggests that stretching can decrease pain and soreness after exercise. However, no evidence supports the theory that stretching immediately before exercise can prevent overuse or acute injuries.

According to the experts, what's key in the injury-prevention debate is how often you stretch. Habitual stretching that you do over a period of time, such as a yoga or stretch class, can reduce your risk of injury. But acute bouts of stretching, or stretching that you do only before and after your workouts, won't.

Keep these safety tips in mind when you stretch:
Start slowly. It will become easier to stretch with practice.
Don't force it. Overstretching can cause pain and injury. You might feel slight tension as you ease into a stretch, but it shouldn't hurt. If it does, stop.
Breathe deeply. Don't hold your breath. Breathing slowly and deeply will help you relax and make stretching easier.
Warm up. If you stretch before exercising, warm up your body for at least five minutes first, with light movement such as walking or marching in place. You should avoid stretching a cold muscle, as you can increase your risk of pulling it.

Stretch all major muscle groups, holding each stretch for at least 30 seconds. Fitness professionals recommend focusing on calf muscles, front and back thigh muscles (quadriceps and hamstrings), hip flexors, chest (pectoral) muscles, and upper back muscles. You also can stretch your neck, shoulders, wrists, and ankles.

Be careful about stretching after an injury; if you have a chronic illness, consult a doctor.
Listen to your body and do what you can. Everyone has a different level of flexibility, which is partly determined by your genes.

Here are some activities you can try to improve your flexibility. They also can build strength, balance, or both:
Yoga
Pilates
Ballet, modern dance
Tai Chi, martial arts
Swimming
Balance or stability ball

If you’re taking a class, give your body a chance to rest and repair itself by taking a day off from stretching. If you stretch as part of an exercise routine like walking or jogging, vary your stretches. For instance, hold a few (static stretching) and move on a few (dynamic stretching) – bend, reach side to side, rotate your body around, but don’t bounce.

Stretching throughout the day, rather than in one, longer time period, is perfectly okay, too. A couple of stretches in the morning after you get out of bed, in the evening when you get home from work, or at your desk at lunch or break time can re-energize mind and body.

Whether you’re trying to get active or have been active a long time, stretching will make you feel great all over!

Grace and Peace,

Ed

www.urilife.net/realfoodforlife

The Importance of Exercise! 8 Fitness Facts

Fitness Fact 1. Studies have suggested that walking at a brisk pace for three or more hours a week can reduce your risk for coronary heart disease by 65 percent.

Fitness Fact 2. No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier. Even 90-year-old women who use walkers have been shown in studies to benefit from light weight training.

Fitness Fact 3. Simply adding movement into your daily routine can increase your level of fitness. For example, if you park in the last row of the parking lot and walk briskly five minutes each way between your office and your car, walk up and down the stairs at your office during your 10-minute afternoon coffee break, and walk the dog for 10 minutes when you get home, you've racked up 30 minutes of exercise for the day.

Fitness Fact 4. Women with heart disease or arthritis actually experience improved daily function from involvement in various modes of physical activity.

Fitness Fact 5. Fitness consists of four components: your body's ability to use oxygen as a source of energy, which translates into cardiovascular fitness; muscular strength and endurance; flexibility; and body composition.

Fitness Fact 6. To address all the components of fitness, an exercise program needs to include aerobic exercise, which is continuous repetitive movement of large muscle groups that raises your heart rate; weight lifting or strength training; and flexibility exercises or stretching.

Fitness Fact 7. Walking at a brisk pace (a 15-minute mile or 4 mph) burns almost as many calories as jogging for the same distance. The benefit of jogging is that it takes less time to cover the same distance and it benefits the bones; however, it may be too strenuous for some.

Fitness Fact 8. It can take about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.

Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket. Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities. This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.

Exercise strengthens your heart and lungs.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.
Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day. A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

Exercise can put the spark back into your sex life.
Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue. Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.

Exercise can be — gasp — fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical! Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Are you convinced? Good. Start reaping the benefits of physical activity today!

Grace and Peace,

Ed

www.uriinternational.com/realfoodforlife

Diet For Brain Health

Oooops! I said I was going to write on this two days ago and it slipped my mind! :-) Here is a list of interventions that Dr. Amen has found helpful.

Many people with ADD do better on higher protein, lower "simple" carbohydrate diet.

Protein is found in meat, eggs, cheese, nuts, and beans

Decrease the amounts of simple carbohydrates, such as sugar, corn syrup, honey, candy, white bread, white flour, white rice, potatoes without the skin, white pasta

Eat more complex carbohydrates, such as fruits (oranges, tangerines, pears, grapefruit, apples, kiwi, but not grapes, dates or bananas) and vegetables

Increase the amounts of Omega 3 Fatty Acids in the diet and through supplements. Omega 3 Fatty Acids are found in cold water white fish, such as tuna and salmon, walnuts, Brazil nuts, olive and canola oil

Decrease artificial colors (especially red and yellow) and food additives (nitrites, MSG, aspartame, etc.)

Eliminate caffeine, nicotine

Evening carbohydrates help sleep, but increase weight

Intense aerobic exercise for 20-30 minutes 5-7 times a week

Diagphragmatic breathing - deep breaths in and out, for anger and anxiety control

Proper sleep (7-8 hours)

As I research and write this blog it becomes increasingly clear and obvious that there are a few universal truths about good health, proper nutrition, and productive longevity!

Eliminate or learn to release harmful, unnecessary stress! Good stress motivates, Bad stress deteriorates!

Eat a diet rich in Live, Full Spectrum, Organic Produce, Nuts, Seeds and sprouts.

Consume good sources of lean protein.

Get enough Omega 3's, sleep and a balanced exercise routine consisting of aerobics, strength training and stretching.

Breath deeply and drink plenty of pure filtered water.

Boring, old and VERY, VERY, TRUE! Back to the basics! Back to Nature!

Grace and Peace,

Ed

www.urilife.net/realfoodforlife

Great Results!

Results, results, results....the results are in! Two years ago I was 100lbs overweight with high blood pressure, high cholesterol, high triglycerides and depressed with my condition. I was on 7 different medications to treat the above symptoms. That's typically what medications do, treat the symptoms not the cause. Good for the short term to buy you enough time to get to the root of the problem and work on the long term fix.

Well, I got the results of my latest blood work. Normal levels for cholesterol, HDL, LDL and triglycerides! My blood pressure is within normal range and I am no longer depressed. Best of all, I have gone from 7 different daily prescriptions to 1 prescription medication!

I have also lost half of the weight I want to lose in the process, 50lbs! All this in less than 2 years at 52 years old! Thanks to God, doctors, friends and Internet research sources I have been able to put together a regime of healthy practices that together make up a healthy lifestyle. A healthy lifestyle comprised of a balanced, age and ability appropriate daily exercise program, a diet rich in fresh fruit and vegetables, good grains, good sources of lean protein, plenty of Omega three rich foods, my daily shakes and water, water, water and appropriate rest, prayer and meditation.

Also, as a side bar, because I have and am losing the weight slowly (1-2lbs a week), I have no stretch marks or loose skin. My complexion is better and I actually feel and look like I have gone back 10 years in age over the last two years.

Grace and Peace,
Ed
http://www.uriinternational.com/realfoodforlife

Common Sense Diet and Exercise

Here's the bad news. There is no magic pill, diet, exercise, machine, operation or any other thing that by itself will maintain proper weight and optimal health! That is the best and most informative piece of information I can give you. We keep waiting for that one magic thing that will relieve our need to manage and steward our lifestyle and health. There is NO MAGIC. Say it with me, there is NO MAGIC!

The Bible states it this way in Gal.6:7-9, 7 Do not be deceived: God is not mocked, for whatever one sows, that will he also reap. 8 For the one who sows to his own flesh will from the flesh reap corruption, but the one who sows to the Spirit will from the Spirit reap eternal life. 9 And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

While I am taking that scripture out of it's original context which is in relation to giving it is also appropriate when speaking about health, diet and exercise. Look at it again, don't be deceived....think about it....how many pills, devices, memberships and video/dvds have you bought? And why did you buy them? And do ANY of them work effortlessly and without any work or sacrifice on your part? Most don't even work at all!

Whatever one sows, that will he also reap. I believe that all truth is universal truth and works in all areas of our life. Jesus said, "You shall know the truth and the truth shall set you free." Again, taken out of context but still applicable here. You must sow into, or invest, in your health. You must invest time, discipline and even money. Sometimes it is more expensive to get quality produce but it is so worth it! It is always a pain to get up early to exercise but it is so worth it.

We can't have a short term approach to a long term challenge! Health is a lifelong pursuit and must be addressed as such. We will reap if we faint not! Make a comprehensive plan that fits your lifestyle and work the plan. A plan that you can live with. For life!! A plan that encompasses proper Rest, Hydration, Diet, Exercise, Avoidance of unhealthy practices like smoking and drinking in excess, Forgiveness and a Healthy Self Image.

Now the Good News! There are many great programs and plans out there that when properly integrated into your lifestyle will produce the best result possible. Remember, your plan must be comprehensive and have both short and long term goals which, when met, will become a maintenance plan to keep for life. Then the thinking, planning, searching part is over. Take the time to do it right and then stick with it, modify it if necessary but stay with the plan until like brushing your teeth it will become a habit. Then you can give yourself to more important things like the call of God in your life, your family and your community.

And, for those of you that are Christians, the New Testament states that you can do all things through Christ who strengthens you. For those who are not Christians, you can ask Jesus into your life. Seek Him and you will find Him! There is help in God. Now, all things is not the same as everything. All things means those things that I am supposed to do. I can do them by His grace and presence in my life.

Grace and Peace,
Ed
http://www.myspace.com/urcwc

How important is your health?

Have you decided what your health means to you? What value do you place on your health? I've talked before about wellness being the #1 priority for quality of a long life. How important do you see the time and effort it takes to be well? Because, my friends, we really are running for our best life every minute of every day.

What terrifyingly ugly monster might you face if you don't invest in your health today? How good and productive can your latter years really be? As I have stated before we as a society are living longer than ever. Average lifespan in the United States is approximately 78 years old. That's marvelous! When my grandparents died in their 60s, it was expected. They didn't really live with the posible consequences of their lifestyle choices but, today we do. So, in our world, we could live 20-30 years suffering heart disease, cancer, lung disease, stroke, diabetes, overweight, morbid obesity, liver disease, kidney disease, and the list goes on and is fairly long. These are the chronic lifestyle diseases we can do something about. There are illnesses we have no control over developing. But the problems above can be prevented and profoundly managed by personal intervention. I know you've heard the advice; quit smoking, eat the right food in the proper portions, get some physical exercise every day, be mindful of your family, your community, and your spirit.

We are bombarded daily with advertisements solely created to sell us quick fixes, poor food, cigarettes, etc. Be smart. See these ads and bad habits as: Feeding the monster! Take your health seriously; choose to live long and well.

3John2 says, "Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth." John was stating how important it is and how it is God's divine will for us to prosper and be in health! Let's take the Apostle John's encouragement and receive the divine grace and wisdom to be in health and prosper!

Grace and Peace,
Ed
http://www.uriinternational.com/realfoodforlife

Start the Day the Right Way!

It is very important to get a good start to the day! It sets the tone for the rest of the day. That is why it is important to replenish your Spirit, Soul and Body each morning to prepare for the challenges and situations the new day will have for you.

For your spirit and soul I recommend prayer, scripture meditation and confession as part of every mornings activities. Time to commune with God conciously. Sometimes we may be waking up after a "bad" dream or with a phsical ailment that will cause a bad start to the day. So by communing with God we again realize that we are not slaves to our feelings or even our thoughts. We can recharge our concious mind with the Word of God. While sleeping your concious mind has been resting while your unconcious mind takes center stage. So each morning becomes a crap shoot as to how we feel when we open our eyes. Fearful thoughts, anxiety, and despair are not uncommon feelings upon waking. Prepare youself with scriptures that oppose any incapacitating feelings and that will infuse new faith to face the day with confidence in the Christ in you to help, lead and guide you through this wonderful opportunity to show forth His glory!

For your body I recommend some light exercise and a good nutritious start for the day. Your body has been resting for 8-10 hours and it needs to be replenished. I recommend 15-30 min. of stretching, calestenics and isometrics each morning to get the blood flowing, the muscles warmed up and stretched out. The importance of a good breakfast cannot be stressed enough! This is your first meal in many hours. This meal will either get your body off to a good start or set you up for a mid morning crash! I recommend a protien shake consisting of a good protein powder (there are many good ones, use what you like and can afford) mixed with a cup of good yougurt, a cup of water, 1 scoop of "THE FEAST SUPERCHARGED", 1 scoop of "BARLEY GREEN", 1 scoop of and 1 scoop of "BEYOND BERRIES" and 1 scoop of "FOOD and FIBER". A quick burst in the blender and you have a wonderful, healthy, energizing breakfast that provides a great start for your body each morning! I personally have two more shakes throughout the day and one or two small wholesome meals that include a lean protein and plenty of raw, organic vegetables and greens. Add 15-30min. of aerobic activity at a convienient time during the day for complete fitness.

While you may have to adjust your sleep schedule to accomodate some of these recommendations, the difference that you will feel and experience through out the day will more than justify going to bed and getting up an hour earlier each day. Our morning sets the tone of our day so begin it with God and take the time needed to care for yourself before the public part of your day begins.

Grace and Peace,
Ed
www.uriinternational.com/realfoodforlife

Exercise is Important!

Exercise is necessary due to our modern sedate lifestyle. The expression use it or loose it is so true! With all three aspects of our being our spirits, our minds and our bodies need to be used each day or they begin to atrophy (loose prior ability). As we get more and more technologically advanced the need for an efficient daily exercise program becomes more and more necessary.

As stated in previous posts, there are three components to a good exercise program. They are stretching or flexibility, strength and cardio-vascular. All three of these components can be exercised at home, on the road or at the gym. The location is a matter of personal preference. As with diet, the best exercise plan is the one you stick to!

When stretching I use a head to toe approach. Starting with neck stretches I move down to shoulder rolls then to trunk twisters and side benders to touching the floor with my fingers to holding my ankles to stretch the Quads and leaning against the wall to stretch the calves. I also get on my back and stretch my mid-section and sit up to stretch the inside of my legs. Then its over on the stomach to do a few superman stretches and to stretch the outside of my legs while on alternating sides.

For strength I use dumbbells, chairs, isometric and isotonic exercises. With the dumbbells I can work my shoulders, triceps, biceps, deltoids, trapezoids, and pecs. I also do strict squats with the dumbbells for my legs. The chairs can be used for various push ups, dips and sit ups. I also put one muscle against another in pushing and pulling exercises.

For cardio I either walk or ride my bike. I like to do my cardio outside to take advantage of the fresh air and sunshine. I also listen to the Bible while walking or riding and I meditate on the Word of God as I exercise. In today's world it seems like you don't have enough time for everything unless you multitask! So get creative!

Remember, we must take care of our bodies or they will deteriorate faster than they should. Pay now or pay later! Take the time necessary to work out for a half hour to an hour a day. Split the workout between the three components even though you will like like one more than another. Also, use your exercise time to remind you to drink plenty of good drinking water! Seek medical advice if you have any health problems or concerns.

Grace and Peace,

Ed

www.uriinternational.com/realfoodforlife

Exercise and the Healthy Lifestyle

Exercise is a vital part of a healthy lifestyle! The term "use it or lose it" is so true! The importance of exercise is greater today than ever before! All of our present technology can lead to a relatively sedate lifstyle which can result in many different problems such as obesity, atrophy, depression and more.

Regardless of which forms of exercise you choose, all exercise can be broken down to three vital components. Aerobic, Anaerobic and Flexibility. Simply put they are Cardio, Strength/Power and Stretching. Doing a combination of the three ensures the optimal use of our muscles, organs and injury /illness prevention and is necessary for overall fitness.

Aerobic exercise improves our cardio-vascular system and increase our endurance. It helps our heart, veins, lungs and, as a result, our entire body by increasing blood flow and oxygen volume to every cell. As a result it improves our mood, increases our daily energy level and helps our sleep patterns. Examples of Aerobic exercises are running, riding a bike, walking, jumping rope, swimming etc...

Anaerobic exercise helps with our muscle tone, bone density and overall strength. It helps us look good, feel good and helps with weight control. By reducing our fat to muscle ratio we burn more calories both when exercising or resting! Muscle requires and uses more calories than fat does. Also, by putting stress on our skeletal frame it cause our bones to maintain density and helps stave off ostioporosis. Examples of Anaerobic exercise are weight lifting, isometrics, sprinting, power yoga etc...

Exercise that works on flexability reduces the incidence of injury. It also helps to manage and slow the debilitating effects of arthritis. It balances our strength training by lengthening our muscles, tendons and ligaments. Anaerobic exercise tends to shorten the muscles, tendons and ligaments. Exercises that focus on flexability also increase our range of motion. Examples of exercise that increase flexability are stretching, yoga, swimming, calestetics etc...

As you can see some exercises incorporate more than just one of the three components of fitness. Also sports and daily activities can improve our fitness level as well! Things like climbing the stairs instead of using the elevator or walking instead of driving can all contibute to a better level of fitness!

Generally speaking we should try to incorporate at least 20 minutes of each fitness component daily. Try it for one month and you will notice a marked improvement in how you look and feel! Remember to start slowly and avoid injury. When it comes to increasing your fitness level "slow and steady wins the race"! Also, always consult your doctor before starting any diet or exercise plan to be sure it is safe for your individual situation!

The bible says, "24 Do you not know that in a race all the runners compete, but only one receives sthe prize? So trun that you may obtain it. 25 Every uathlete exercises self-control in all things. They do it to receive a perishable wreath, but we van imperishable. 26 So I do not run aimlessly; I wdo not box as one xbeating the air. 27 But I discipline my body and ykeep it under control,2 lest after preaching to others zI myself should be adisqualified."
s Phil. 3:14; Col. 2:18
t Gal. 2:2; 5:7; Phil. 2:16; Heb. 12:1; [2 Tim. 4:7]
u 1 Tim. 6:12; 2 Tim. 2:5; 4:7; [Jude 3]
v See James 1:12
w [Heb. 12:4]
x [ch. 14:9]
y [Rom. 6:19]
2 Greek I pummel my body and make it a slave
z [S. of S. 1:6]
a [Jer. 6:30; Rom. 1:28; Heb. 6:8]
The Holy Bible : English standard version. 2001 (1 Co 9:24-27). Wheaton: Standard Bible Society.

By the way, I use logos bible software. It is absolutely incredible and the best of its kind on the market! E-mail me for a 25% discount on it's already reasonable price!

Grace and Peace,

Ed