This is a guest post by Chris Spann.

Rewind ten months.

On March 20th, 2011 my entire life fell to pieces.

I was homeless, single, fat and unhappy.

Of course, you’re probably thinking, “I’d be unhappy too, if I was all of those things,” –  but the truth is, I’d been unhappy for a while. I smoked (which I hated), ate too much (which I hated), suffered from insomnia (which I hated) and didn’t do any exercise (because I hated it).  

So to be honest, being single and homeless was just the icing on the cake.

What did I do? I spent a week crying, is what I did. Then, after that I decided to turn my life around.

I Began Eating Healthier

The first (and most long term) thing I needed to do was lose some weight. I decided (spurred on by a chance meeting with an old friend) to start going to a diet group, and began following their plan.

What this entailed was simple: cutting out most dairy and bread, eating lean meat, adding lots of fruits and vegetables, then keeping my fiber and calcium intake nice and high in order to help my body process everything that was going into it.

It wasn’t particularly easy, I don’t mind telling you. If it weren’t for the fact that I was so determined, it would have been very tempting to fold.  But, I can honestly say that I feel better day today since I started eating healthier.

For years I thought that when people complained about certain foods making them feel bloated I was lucky and didn’t suffer from it – turns out, it was just how I felt all the time and I’d got used to it.

The key thing to remember while you’re dieting is that as long as you don’t do it often, the occasional naughty thing won’t hurt – an extra few hundred calories over a week won’t make too much difference as long as you behave yourself for the rest of it.

This was great and all, but I knew that it wasn’t going to be that easy all the time, and as such made a decision: If I wanted to succeed, I’d have to partake in the dreaded ‘E’ word…Exercise.

I Got Started Exercising

Luckily, my new flat had an exercise bike it, which I took advantage of. I would do my best to rack up two hours a week on it; and the first couple of times I did this – I’m not exaggerating when I tell you this – I struggled to walk afterwards.

Anyway, the first week passed, and I returned to my slimming group…And I’d lost 5 pounds!

That’s almost half a stone in a week (for non-Brits, a stone is 14 lbs.)  I was amazed. All of a sudden this diet didn’t seem quite so impossible – it wasn’t an insurmountable mountain to climb. It was steep and rocky definitely, but not impossible.

As time went on I came to enjoy the exercise, eventually going out on my mountain bike on rides of ten miles or more around my local area once or twice a week…and loving every second. The weight continued to melt off me, and with every passing week I’d gain a little more confidence, and feel a little bit better about myself.

Going Further to Improve My Health and Life

After losing around 50 pounds, I snagged myself a girlfriend (who I’m still with).  Then in September, I decided to quit smoking – which I will admit, was difficult to do at the same time as losing weight, but not impossible.

I’m still smoke free, nearly five months later and the constant worry and general unhappiness has abated.  

I also sleep far better than I used to. The insomnia still creeps up on me every so often, but I can deal with one sleepless night, every so often, far more easily than the five or six in a row that I used to have.

Sleeping better means I’m not so drowsy at work, and combined with my increased confidence, I’m now far more successful in my job – all in all, pretty good news.

I’m loving life now.  I lost 100lbs in about 6 months.  I just wish I’d had the kick to do it earlier.  If you’re thinking about losing weight and getting healthier, then I urge you; do it. It’s the best thing that will ever happen to you.

Chris is a life assurance blogger, who spends his life telling people to lose weight. He is aware of how hypocritical this was, don’t worry about it. He also doesn’t like writing in the third person.

Photo: Copyright PhotoXpress.com

This is a guest post by Rachel.

Many of us set lofty goals of “getting fit,” “losing weight,” or “becoming healthier” after the first of the year that usually only last a few weeks before we get back into our regular eating and exercising regimen.

In fact, most of us have probably already given up on any New Year’s Resolutions that we set out for, whether food or exercise related. It’s not that we don’t want to reach these goals, it’s that we haven’t developed an action plan to get to where we want to be.

Few of us will ever see the results of the end goals we envision, because we don’t make a plan for how we will arrive there. We see the destination, but not the journey involved. We often set ourselves up for failure before we even get started, because we assume if we put our mind to eating better or living better, that it will happen for us.

5 Steps to Convert Your Intentions Into a Plan

It’s true that having intentions for how we want to live can make a huge difference in our lives. However, in order to get from setting the goal to reaching the goal, there is a lot of hard work to make each goal a reality. If you’re ready to make positive changes in your diet once and for all, use these five steps to get yourself on the right track to achieving your success and never look back.

1. List the Things You Desire for Your Health

Use this opportunity to write down everything that you want to change about how you eat or how you want to feel as an end goal. Maybe you know you aren’t getting enough fruit and vegetables each day? Write that down. Maybe you want to lose the five pounds you put on from all that holiday eating? Write that down. Maybe you have high blood pressure and need to adjust your diet to get that under control? Write it all down in one big list.

2. Prioritize Based on Your Current Situation

Now that you’ve listed everything that you want to change in your life regarding your diet or your health, it’s time to get serious about which ones are the most important to you. If you have a health issue, this should likely make it to the top of your list before anything else. Take a few moments to set your priorities and what matters the most to you right now. Now choose one goal you want to focus on.

3. Determine Where You Are Right Now

Set aside a minute to be real with yourself. How are you doing in regards to this goal today? Do you eat zero vegetables each day, so you need to add at least three more servings to be on target? Or do you already eat one or two and the goal is to add just one more to hit your target? Do you eat maybe one more snack or sugar-loaded coffee each day than you should? Be honest with what your lifestyle is now, so that you know how far you need to go in order to achieve the goal that you’ve set out for.

4. Break Down the Goal Into Small Actionable Steps

The next step is to write down how you plan to get from where you are now to where you want to be in precise steps.

For example, maybe for three weeks, your first step is to get at least one extra serving of vegetables or fruit each day. How can you do this? By bringing some cut vegetable strips or a piece of whole fruit in your lunch to snack on at work. Do this repetitively until it becomes a habit.

Next, you’ll want to add on another small goal that you can work on after you’ve mastered this first step. Once you’ve added one more serving of fruit or vegetables, your next goal will be to add another one. This could be something like adding another vegetable to your dinner every night or eating a piece of fruit for dessert. For the following few weeks, your goal will be to add one more serving at dinner. Keep adding small actionable steps in the form of small goals until you reach your larger end goal.

This step is the most important, because it will guarantee if you are successful or not. When you outline the steps that you have to take to get to your end goal, it will be that much easier to actually achieve it.

5. Put the Plan Into Action

Easy enough, right? It should be. This is where telling a friend at work about your goal might be good to keep you accountable, or telling your spouse if they pack your lunch that you’d prefer some fruit or vegetables instead of bringing sugary snacks. It may be helpful to even add the smaller goals into your calendar each day, so that when you look at it, you’re reminded of what you need to do to get to your long-term goal.

The key to your success is actually following through. So put your plan into action and you’ll be set to achieve whatever food goal you have set out for this year.

Making changes can be daunting when all you see is the big picture. By breaking down your big goals into small actionable steps you can take each day, you’ll work your way in to that success instead of having to take a big leap to get there. Use this simple strategy each time you want to make a change in your diet or lifestyle, and you’ll be on your way to making positive changes and never look back on your old habits.

Rachael is the blogger behind KitchenCourses.com and is the author of How to Cook For Yourself: A Complete Beginner’s Guide. She writes about her passion for food, eating well while saving money, and inspires people to get familiar with their kitchens and cook for themselves.

Photo: Copyright PhotoXpress.com

Our brains are the engines that power our lives.  We get out of our minds what we put in.  Do high-performance race cars run on the same fuel as a Volkswagen Bug?  No way!  They would never win.

If we want exceptional results in life, then we have to feed our brains a high-octane diet especially designed to keep our minds sharp and top-performing.

All that junk food is not only making us fat and lethargic, it is putting our brains to sleep as well!

5 Brain Foods to Keep Your Mind Sharp

I’ve been doing a little research and as far as I can tell there seems to be a consensus that the following list of brain food will help us keep our brains functioning at top efficiency.  These are all items that are widely available so you can’t use the excuse that you couldn’t find these!

1.  Blueberries

Blueberries seem to be one of the most powerful and agreed upon super foods.  They almost seem too good to be true!  One cup of blueberries a day will improve your motor and learning skills, protect your brain against the ill-effects of aging and reduce the likelihood of some common brain-related diseases.  If you can’t find blueberries or just need a little variety, then you can always substitute cranberries or strawberries.

2.  Nuts and Seeds

Many nuts and seeds are excellent sources of Vitamin E.  Scientists have found that Vitamin E helps to protect against cognitive decline with its antioxidant properties.  You can eat a handful a day of walnuts, sunflower seeds or almonds for a great brain treat.  However, you want to avoid larger serving sizes because of the high calories this brain food carries.

3.  Avocados

Avocados are packed with fat.  Is that good?!?  Well, it is if it is monounsaturated fat which actually promotes healthy blood flow.  Good circulation is imperative to proper brain function.  A quarter to a half of an avocado a day is plenty to reap the rewards without blimping up from the high calories.  Avocados can also lower blood pressure which is good for cognitive ability.

4.  Wild Salmon

Omega-3 fatty acids protect the brain with their anti-inflammatory elements.  Wild Salmon is an especially good source of Omega-3.  A four-ounce serving about three times per week will protect your brain from aging, improve your moods and reduce the risk of stroke.  If you need a substitute, you might try sardines or herring.

5.  Dark Chocolate

I love dark chocolate and it is loaded with antioxidants!  Chocolates also stimulate the production of endorphins which improves moods.  A small, one-ounce serving per day of good quality dark chocolate high in cacao will give you the maximum benefit.

This List of Brain Food Will Keep You Thinking Smart

Eat these brain foods on a daily basis and you will super-charge your mind!  Think of all the wonderful things you will accomplish once your brain is fed all the super foods it loves.  You’ll be living at peak performance and enjoying all the rewards!

What other brain foods should be on this list?  Leave me a comment and let me know.

Photo by JohnMason

Most of us do not.  How do I know?  Because according to the CDC, 66% of adults are overweight or obese.  This is a huge indicator that many of us are trying to avoid exercise.

Why don’t we exercise more often?  Well, there are several common excuses we use to remain sedentary. 

If we learn to beat these excuses, we will lose weight, have more energy and live longer.

Why should we be motivated to beat these common excuses?

Exercise requires effort, so why should we bother?  Isn’t it better to just rest and relax?

Well, there are many benefits to regular, moderate exercise when it becomes part of your normal lifestyle.

Of course, one of the biggest positives is that it will help you manage your weight.  Are you overweight? 

According to the CDC, overweight is defined as a body mass index (BMI) of 25 or greater; obesity is defined as a BMI of 30 or higher.  You can calculate your BMI here.

You might ask, “Why does it matter if I’m a little chubby?  Isn’t it just more to love?” 

If you are heavier than you should be, then there is more of you to love, but you might not be around as long to be loved.

I know that’s not what we want to hear, but it is true.  Studies have repeatedly shown that as your weight increases so does your risk for many life-threatening conditions such as:

• Coronary heart disease
• Type 2 diabetes
• Certain types of cancer
• Stroke
• Liver and gallbladder disease

You can stick your head in the sand and choose to avoid exercise until it is too late or you can overcome the common excuses, get active and become healthier!

If you won’t do it for yourself, then surely you will for your spouse, your children and the rest of your family. 

Do you really want to become a burden to them emotionally, physically and financially?  I didn’t think so.  Let’s get busy beating those common excuses!

How to beat the five common excuses used to avoid exercise

Each of us has used various excuses in the past to avoid exercise.  I know that I’ve been guilty of this myself, so believe me when I say that I’m NOT judging you if you’ve used one of these.  The key is to admit the truth and then get busy getting healthier.

Here are the five common excuses I’ve heard or used:

Excuse #1 – I don’t have the time to exercise.

This is a very flimsy excuse to avoid exercise because we always have time for what we make a priority.  In addition, exercise does not take a lot of time if you keep it simple. 

A good cardio routine that lasts 20 to 30 minutes a day can have a very positive effect on your health.  It burns calories, reduces stress and contributes to good circulatory health.

We can all spare a half an hour a day for something so important.  You can walk on your lunch hour or combine exercise with recreation to kill two birds with one stone.

Excuse #2 -  I’m too tired to exercise.

Exercising will actually build up your stamina not wear you out.  Sure, there are times when I feel too tired to exercise as well, but when I go ahead anyway I always feel better as a result.

Exercise releases endorphins that help reduce stress and improve emotional states.  If you feel tired, then exercise will actually help you feel better!

A vigorous exercise routine will also help you sleep better which means that you will get better rest and start having more energy.  This excuse too is a very flimsy way to avoid exercise.

Excuse #3 – I cannot afford the right equipment or gym membership.

Getting the needed exercise does not require anything really.  You can walk, do aerobics or just run in place.  The key is simply to get your heart rate up.

I have a stationary bike that I bought at Walmart for $99.  I’ve been using this same bike for several years.  I keep it in my walk-in closet and read a book while I’m riding.

Most of us already have all we need to get a good workout.  Lack of money is not an excuse for avoiding exercise.  You just need to get off the couch and make it happen!

Excuse #4 – I hate exercising and it is boring!

I used to use this excuse quite frequently.  It was my personal favorite.  The thing is I feel so much better after I exercise that now I can’t stop.

However, I had to find the right thing for me.  Riding the stationary bike allows me to read while I exercise.  This overcomes the boredom and makes the time fly by.

If you have used this excuse, then I suggest that you broaden your view of exercise.  Think outside the box and find something that works for your unique personality.

Excuse #5 – Exercise does not help me lose weight.

I recently heard a respected doctor say that it is physiologically impossible to gain weight if you are burning more calories than you are consuming.  The CDC backs up this claim with their Caloric Balance Equation.

The combination of moderate to vigorous exercise combined with a reduction in the calories you consume will result in weight loss.  There is no way around it.

Regular physical exercise is a key ingredient to losing weight and staying healthy.

Push the common excuses aside and exercise for your well-being

I often wonder what I did before I started exercising regularly.  It has such a positive impact on how I feel that the real health benefits are just gravy.

Beating the common excuses to avoiding exercise isn’t all that hard.  The hard part is just getting up and getting started. 

Once you do it you are likely to be just like me.  You will find it so beneficial that you won’t want to stop!

Do you exercise regularly or do you avoid it at all costs?

Photo by adria.richards

So do Brad and Libby Birky!  They are the owners of the SAME Cafe located in Denver, Colorado.

Brad and Libby operate a very different diner.  According to their web site:

It is the intent of SAME Cafe to build a healthy community by providing a basic need of food in a respectful and dignified manner to anyone who walks through the door.

The SAME Cafe is a great example of an innovative and courageous effort to make a real difference.  It always starts with good people doing good things, doesn’t it?

So what makes this little restaurant so different?

The thing that stands out the most about the approach at SAME Cafe is that they don’t have any set prices.  You pay what you can.

They don’t have a cash register.  They have a donation box.

They also don’t have a set menu.  They serve healthy daily selections of dishes made from fresh, organic ingredients.

The Birky’s believe:

That everyone, regardless of economic status, deserves the chance to eat healthy food while being treated with dignity.

The name stands for “So All May Eat”, but this is not a soup kitchen.  It is a quaint little diner with wait staff.  It serves really great food.

It isn’t just the homeless that eat here either.  There are people from all walks of life at SAME Cafe. 

Many donate more for their meal than they would normally pay at a normal restaurant.  Why?  Because they too want to make a difference.  They want to be a part of what the Birky’s are doing in their community.

Treating people with dignity is what really sets them apart

I learned about SAME Cafe through the Making a Difference series on NBC Nightly News.  I was impressed.

What impressed me the most was their emphasis on treating everyone with dignity.  Brad and Libby Birky truly believe every human deserves to eat good food and be treated with respect while it is served to them.

In order to really get a feel for how this works, you have to see it for yourself.  I don’t normally embed video into my site, but I’m making an exception.

I really want you to see what is happening at the SAME cafe.

I encourage you to take just a few moments to watch this video.  It touched me.  The way the SAME cafe treats people is very admirable.

How you can help make a difference

Okay, so back to my original question, do you want to make a difference?

Here are a few ideas for how you can help:

1.  Make an online donation to SAME Cafe

One easy way to make a difference in the world is to join in on what others are already doing.  Obviously, it takes money to run the SAME Cafe.  They are a legitimate non-profit organization.  You can make a donation to SAME Cafe via their web site.

2.  Buy an item from the SAME Cafe wish list

On their blog every week, the cafe posts a wish list of items they need.  You could purchase one of these items for them and donate it.  This is a fantastic way to address a specific need that serves others.

3.  Volunteer at SAME Cafe

For those that cannot afford to give, but live in the Denver area, you can donate your time at the SAME Cafe.  You can help sweep up or clear tables or wash dishes.  It takes a lot more than just money to keep good things happening.

4.  Start a similar cafe in your area

Why think small?  You could start something like the SAME Cafe in your hometown.  I’m sure the Birky’s would be thrilled to know that their idea was spreading and being used to serve others.

5.  Carry forward the great philosophy

You’ve heard of pay-it-forward, right?  Well, why not carry forward the Birky’s fantastic philosophy of serving people who need help with dignity and respect?  You might not be into food service, but perhaps you could serve people in your community another way letting them pay as they can.

The opportunity to meet the basic needs of living are endless

I really appreciate it that NBC Nightly News is taking the time to focus at least a part of their newscast on the ways people are making a positive difference in this world.  It is refreshing to say the least.  I hope they keep publicizing great establishments and people like those at the SAME Cafe.  The needs are endless and opportunity abounds!

What do you think about the SAME Cafe?

Photo by avlxyz

When it comes to your brain, the old saying, “You are what you eat”, still holds true.  We can greatly improve our mental ability by learning the best foods to eat.

Eating the best brain foods will improve our concentration, sharpen our memory and help reduce the impact of age-related diseases like dementia and Alzheimer’s.

Keep your mind sharp with the 5 best foods to eat

The great news is that the best foods to eat to make your brain sharper are simple, readily available and yummy!

Here are the best foods to eat for your brain:

1.  Blueberries

Are blueberries a super food or what?  They were also included in The Eight Best Foods To Eat Every Day!  Just one cup of these tiny berries a day packs a wallop in terms of nutrition for the brain.  Studies have shown that they help protect the brain from the negative chemical effects of stress that may assist in reducing the risk of dementia and Alzheimer’s.  Doctors also believe blueberries can improve both learning capacity and motor skills!  So, go ahead and toss a handful of blueberries into your yogurt or cereal each morning.

2.  Almonds

Almonds have been shown to be another potent brain food.  Just an ounce a day of almonds provides you with a healthy treat that your brain will thank you for.  Almonds have been shown to contain many nutrients that improve brain function keeping you sharper and more alert.  Scientists also believe that a diet rich in almonds may have a positive effect on memory function.

3.  Wild Salmon

Fish rich in Omega-3 fatty acids like salmon are terrific treats for the brain!  Salmon has been shown to reduce inflammation in the brain, improve moods and contribute to overall healthy brain function.  Numerous studies have shown that eating about 4 ounces of wild salmon 2 to 3 times per week significantly reduces the risk of dementia and Alzheimer’s!  Wild salmon is preferred due to its lowest traces of environmental toxins.

4.  Green Tea

Okay, I’ll admit you usually drink tea instead of eating it.  However, the benefits of green tea to the brain are too great to leave it off the list on a technicality.  Drinking two cups of green tea a day is tied to the lowest risk for cognitive impairment in older adults.  It can also protect you against Parkinson’s and other brain disorders.  Studies have shown that green tea boosts dopamine levels which is critical for positive mood states and smooth muscle function.

5.  Dark Chocolate

I saved the best for last!  I’m a chocolate fanatic so this one really excites me.  A half ounce to one ounce of dark chocolate a day will give you the maximum benefit.  The small amount of caffeine in dark chocolate will help your concentration and focus.  It is a great mid-morning pick-me-up!  In addition, dark chocolate stimulates the production of endorphins in the brain which improves mood.  It also contains powerful antioxidants which aids blood flow critical to peak brain performance.  I love it!

Five simple, tasty foods that will make your brain sharper

These truly are the best foods to eat to improve brain function and to protect against many of the mental ailments that come with aging.  Include these five super brain foods in your diet and you’ll be doing yourself a huge favor.  It is easy and it will pay off big rewards!

Note: I am not a doctor or healthcare professional. I am simply passing along what I’ve read from credible sources. You should consult your doctor before making any changes to your diet or exercise regimen!

Photo by maveric2003

As I grow older, I want to do what I can to ensure my quality of life doesn’t deteriorate. Therefore, this year, I’m going to concentrate on choosing the best foods to eat.

Keeping it simple by focusing on the eight best foods to eat

There is so much confusing information out there about how to eat healthier. It can all be overwhelming and confusing.

Some people seem to really enjoy researching what to eat and closely monitoring their diet. Not me! Instead, I want to keep it simple. I think this is the best way for me to stick to eating healthier.

So, I’ve done a little research on the best foods to eat and I’ve found the eight foods that are the best to eat everyday. These suggestions come from the publishers of the book Eat This, Not That! Thousands of Simple Food Swaps that Can Save You 10, 20, 30 Pounds–or More!

I’m going to concentrate on these eight super foods to make it easy and simple.

The eight best foods to eat everyday for better health!

1. Spinach

Spinach is a rich source of plant-based omega-3s and folate. It will help me reduce the risk of heart disease, stroke and osteoporosis. The goal is to eat one cup of fresh spinach or a half cup of cooked spinach a day. This isn’t as hard as it seems. You can throw a few fresh spinach leaves on top of a salad or pizza, or add it as an ingredient to your morning omelette (you eat a good breakfast right?).

2. Yogurt

This one is pretty easy for me because I like to eat yogurt. It boosts your immune system by providing tons of beneficial bacteria. Yogurt also helps to protect your system from cancer and cavities. I’d like to keep my own chompers to eat with when I get old. Just make sure that your yogurt includes live, active cultures and avoid brands that include high fructose corn syrup. Mix blueberries and walnuts into your yogurt and you have a powerhouse breakfast or snack.

3. Red Tomatoes

I can add tomatoes to my sandwich or salad, drink low-sodium V-8, or just slice one up and eat it by itself! These powerhouses are packed with lycopene which is a terrific antioxidant. The equivalent of 8 cherry red tomatoes or one glass of tomato juice a day can reduce my risk of several different cancers as well as coronary artery disease!

4. Carrots

Carotenoids are fat-soluble compounds that reduce the risk for a wide-range of cancers. They also help ease inflammatory diseases like asthma and rheumatoid arthritis. A half a cup a day of carrots a day is low in calories and packs all the carotenoids you need. I like to eat raw baby carrots as a snack or add some grated carrots to my salad.

5. Blueberries

As I mentioned above, mixing blueberries into my morning yogurt or blending them into a fresh fruit smoothie for an afternoon treat is easy. These tiny berries pack more antioxidants than any other North American fruit. They help prevent cancer, diabetes and age-related memory loss. They are also rich in fiber, as well as, vitamins A and C. I’ll strive to eat one cup a day.

6. Black Beans

What to boost your brain power? Eat a half of cup of black beans a day! These jewels are loaded with anthocyanin which improves brain function. Black beans are also good for your heart. The half a cup I mentioned contains 8 grams of protein to keep you from feeling so hungry so often and 7.5 grams of fiber for good colon health. Black beans are great in burritos, quesadillas, or tossed in a salad.

7. Walnuts

The walnut is truly a super food and I only need to eat about 1 once per day! They pack more heart-healthy omega 3s than salmon, more anti-inflammatory polyphenols than red wine, and half as much protein as chicken! Only walnuts include all three of these benefits. They are great as a mid-morning snack all by themselves!

8. Oats

Oats, like you find in oatmeal, have soluble fiber which reduces the risk of heart disease. Soluble fiber also helps to lower cholesterol which is something I need to do. I will limit my intake to about a half a cup a day because oats are loaded with carbs which convert to sugar.

Eating healthier is not as hard as it seems

I feel that focusing on these eight foods is a simple way to eat healthier without going crazy. It is amazing to me the amount of benefit I can gain from just these eight simple foods. Heart disease and cancer are obviously two of the biggest things that concern me and this strategy addresses them head on. These foods are also low in calories and when combined with 30 minutes of moderate exercise a day, I might even see a few pounds drop off the old body!

Note: I am not a doctor or healthcare professional. I am simply passing along what I’ve read from credible sources. You should consult your doctor before making any changes to your diet or exercise regimen!

Photo by NatalieMaynor