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Pilates – a series of non-impact exercises designed by Joseph Pilates to develop strength, flexibility, balance, and inner awareness.

Pilates, pronounced /pɪˈlɑ:ti:z/, is a physical fitness system developed in the early 20th century by Joseph Pilates in Germany.^[1] As of 2005 there are 11 million people who practise the discipline regularly and 14,000 instructors in the United States.^[2]

Pilates called his method Contrology (from control and Greek -λογία, -logia), because he believed his method uses the mind to control the muscles.^[3] The program focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles.

Yoga (Sanskrit: योग, IAST: yóga, IPA: [joːgə]) refers to traditional physical and mental disciplines originating in India; to the goal achieved by those disciplines; and to one of the six orthodox (āstika) schools of Hindu philosophy.^[1][2]

Major branches of yoga include Raja Yoga, Karma Yoga, Jnana Yoga, Bhakti Yoga, and Hatha Yoga.^[3][4][5] Raja Yoga, compiled in the Yoga Sutras of Patanjali, and known simply as yoga in the context of Hindu philosophy, is part of the Samkhya tradition.^[6] Many other Hindu texts discuss aspects of yoga, including the Vedas, Upanishads, the Bhagavad Gita, the Hatha Yoga Pradipika, the Shiva Samhita and various Tantras.

Jazzercise – an aerobics class or video set that is set to motivating music and encourages movement

Aerobics – repetitive, rhythmical, relatively low intensity exercise involving large muscle groups

weight lifting / strength training – specifically toning and strengthening muscles in specific areas, usually used in combination with general fitness exercises are part of a good diet for weight loss

Martial arts – methods of unarmed combat, the arts of combat or self-defense, such as aikido, karate, judo, or tae kwon do, usually practiced as sport are part of a good diet for weight loss

Martial arts are systems of codified practices and traditions of training for combat. While they may be studied for various reasons, martial arts share a single objective: to physically defeat other persons and to defend oneself or others from physical threat. In addition, some martial arts are linked to beliefs such as Hinduism, Buddhism, Daoism, Confucianism or Shinto while others have their own code of honour. Many arts are also practised competitively, most commonly as combat sports, but may also take the form of dance.

The term martial arts refers literally to the arts of war. It comes from a 15th-century European term for fighting arts now known as historical European martial arts. A practitioner of martial arts is referred to as a martial artist.

Cardio – activity which elevates the resting heart rate (intense aerobic activity)

Running or sprinting – running at various paces to increase heart rate and improve health are part of a good diet for weight loss

Water aerobics – a cardiovascular workout in the pool with minimal impact on the joints. Body toning and flexibility work are usually included

Walking fit – walking on a variety of inclines either indoors or outdoors, sometimes using hand and ankle weights or incorporating arm movements into the walking rhythm for weight loss

– There are 1,440 minutes in every day… make 30 of them exercise

- Daily exercise improves your entire body and its functions, not just weight loss!

- Stress and anxiety relief

- Improved heart health

- Weight loss

- Improved digestion

- Better circulation and oxygen flow

- Flexibility and joint health improves

- Help prevent diseases like osteoporosis, type II diabetes, and even depression

- Better mood and mental well being

- Improves sleep and gives you more energy when you’re awake

- Lower your blood pressure

What Makes Up a 30-Minute Workout?

To maximize the benefits for a diet plan, your 30-minute workout should consist of both resistance training and cardiovascular training, Ross says.

Ross likes to make a workout two-thirds resistance training and one-third cardiovascular training. In a 30-minute workout, that’s 20 minutes of resistance and 10 minutes of cardio. Yes, just 10 minutes. But 10 strong minutes, he says.

“People don’t need more time, they just need more intensity,” he says. “The body responds more to intensity than it does to the duration of a workout.”

To lose weight a more intense workout burns more calories per minute, and will result in a much stronger post-exercise reaction, says Ross. In essence, he says, when you push the intensity, you traumatize the body (but in a good way).

“The metabolic system sends a message that it needs to make this person a lean, mean, fighting machine,” he says.

For resistance training, Ross and Kolber say the important thing is to cover the whole body. Kolber opts for covering many major muscle groups at once, by combining lower- and upper-body exercises. Ross establishes an exercise “template” targeting specific types of movement so that he covers all the major muscle groups and can vary the actual exercises.

Positive diet programs and attitudes make weight loss easy and fast

- It doesn’t have to be in a 30 minute block, incorporating small bits throughout the day help too (5 minutes here, 10 minutes there).

- Add movement to everyday tasks to increase your activity level and burn calories without realizing it and lose weight.

- Do some crunches in the morning before you even crawl out of bed and lose weight as part of your diet.

- Walk to the store when you only need a few items.

- Jog while taking the dog out or while taking the kids to the bus stop and lose weight.

- Dance while you sweep the floor and lose weight.

- Walk in place, on the treadmill, or do some yoga while watching a favorite television show (how long is that showing again, 30 minutes maybe?) and lose weight.

- Stretches in the shower and lose weight.

- Fidget!  If you can do nothing else, fidget and be a busy body ~ it burns lots of calories and can have you in a constant state of motion at work, in the car, and waiting in line.  Bounce those legs, shake those feet, and twiddle those thumbs to lose weight.

We’re in a technological age and many jobs require a lot of desk time, but your diet needs a workout plan to lose weight.

So start with a good chair for posture support

Stand up every 30 minutes, stretch a little, walk in place a few steps – this can even be done while you’re still working

Roll your wrists and stretch your arms regularly during the day

Waiting for something to download or upload or rebooting the computer?  Take this time to walk around a bit, stretch, depending on what setting you’re in you could even do some tummy crunches or push ups

Get a balance ball to replace your chair, or you can even purchase chairs that have the ball built in as the seat.  This keeps you in a constant state of motion and is actually better for your spine.

Set your chair back to be at an angle wider than 90 degrees

Don’t sit still, keep moving your legs, your arms, your hands, constant movement will burn calories

On a business call?  Walk around the office

-          At your desk fitness does not replace a regular exercise routine, you’ll still want to get out and get moving for at least 30 minutes a day!  What it will do is help you maintain your energy and keep you feeling good while you lose weight

Reviewed by Charlotte E. Grayson Mathis, MD  

Imagine a superfood — not a drug — powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Did we mention that there are no side effects? You’d surely stock up on a lifetime supply. Guess what? These life-altering superfoods are available right now in your local supermarket.

“The effect that diet can have on how you feel today and in the future is astounding,” says nutritionist Elizabeth Somer, author of Nutrition for aHealthy Pregnancy, Food & Mood, and The Essential Guide to Vitamins and Minerals.

“Even people who are healthy can make a few tweaks and the impact will be amazing,” Somer says. “I’d say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted.”

You don’t need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: “Every superfood is going to be a ‘real’ (unprocessed) food,” Somer points out. “You don’t find fortified potato chips in the superfood category.”

Top Superfoods Offering Super Health Protection

• Beans
• Blueberries
• Broccoli
• Oats
• Oranges
• Pumpkin
• Salmon
• Soy
• Spinach
• Tea (green or black)
• Tomatoes
• Turkey
• Walnuts
• Yogurt

Blueberries — Antioxidant Superfood

Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

“Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits,” says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann’s 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. “I tell everyone to have a serving (about 1/2 cup) every day,” Dr. Kulze says. “Frozen are just as good as fresh.” Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.

Omega 3-Rich Fish — Superfoods for the Heart, Joints, and Memory

“We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer’s,” Somer says. “There is some evidence to show that it reduces depression as well.”

Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.

The benefits advocated from eating such a diet seem endless: lowering cholesterol and triglyceride levels, eliminating cravings, preventing overeating, purging the body of accumulated toxins, balancing hormones, maintaining blood glucose levels and reversing degenerative diseases.

Followers of a raw diet cite numerous health benefits, including increased energy levels, improved appearance of skin, improved digestion, weight loss and reduced risk of heart disease, just to name a few. Proponents believe that enzymes are the life force of a food and that every food contains its own perfect mix. These enzymes help us digest foods completely, without relying on our body to produce its own cocktail of digestive enzymes.

There can be some side effects when you are first starting a raw foods diet. Some detoxification effects may be experienced as your body attempts to shed some toxicity. This may include occasional headaches, nausea sensations and mild depression. If these symptoms persist, you should seek the help of somebody who is experienced with detoxification symptoms.

Following a raw food diet means that you have to carefully plan your meals to make sure you don’t fall short of essential nutrients, vitamins and minerals. In some instances it might be appropriate to consider taking dietary supplements, especially when just starting out. You’ll need to invest in some appliances so that you are able to prepare the food, if you don’t already have them available. A durable juicer, a blender and a large food processor make raw food preparation a breeze. You may also want to look into purchasing large containers to soak sprouts, grains and beans, as well as for storage. A durable juice extractor for your fruits and vegetables

The smoothest way to begin a raw foods lifestyle is to slowly transition into it this diet. Try starting off by eating approximately 70 to 80 percent raw foods in your diet. Have fruit and salads throughout the day and a cooked vegetable meal with a salad in the evening. This should help make the transition easier on your body and hopefully lessen side effects associated with detoxification. This is an emotional time as well, so you should allow yourself plenty of time to make the switch. Journaling during the process can help. Before you know it, you’ll be feeling the positive effects of a healthy, detoxifying raw foods diet.

Raw vegetarianism

See also: Vegetarianism

Raw Vegetarianism is a diet that excludes meat, (including game and slaughter by-products), fish (including shellfish and other sea animals) and poultry, but allows dairy and eggs. Common foods include fruit, vegetables, sprouts, nuts, seeds, grains, legumes, dairy, eggs and honey. There are several variants of this diet.^[8] This diet is less common than raw veganism.^[7]

Organic foods have been shown to improve your immune system, help you sleep better, help you lose weight more easily, and improve your blood work just to name a few. Organic food can boast intense, realistic flavors, and a higher vitamin and mineral content.

And though logically it makes sense to consume a diet based on organic foods, some worry about the cost. But with careful planning and preparation, going organic is actually quite affordable. And, the peace of mind knowing you and your family are consuming foods that haven’t been treated with pesticides or genetically altered is worth the extra money spent in your daily diet.

The pesticides used by conventional farmers can have many negative influences on your health, including neurotoxicity, disruption of your endocrine system, carcinogenicity and immune system suppression. Pesticide exposure may also affect male reproductive function and has been linked to miscarriages in women. Additionally, conventional produce tends to have fewer nutrients than organic produce. On average, conventional produce has only 83 percent of the nutrients of organic produce. Studies have found significantly higher levels of nutrients such as vitamin C, iron, magnesium and phosphorus, and significantly less nitrates (a toxin) in organic crops.

So it’s a smart idea to buy and eat organic produce and free-range organic foods as much as possible in your diet for maximum health benefits. In addition, the knowledge that you’re supporting the organic foods industry that is dedicated to protecting the environment by steering clear of harmful pesticides and chemicals that can result in the loss of topsoil, toxic runoff and resulting water pollution, soil contamination and poisoning and the death of insects, birds, critters and beneficial soil organisms should help you feel even better.

Organic foods are made according to certain production standards, meaning they are grown without the use of conventional pesticides and artificial fertilizers, free from contamination by human or industrial waste, and processed without ionizing radiation or food additives.^[1] If livestock are involved, they must be reared without the routine use of antibiotics and without the use of growth hormones, and generally fed a healthy diet. In most countries, organic produce may not be genetically modified.

Organic food production is a heavily regulated industry, distinct from private gardening for instance. Currently, the European Union, the United States, Canada, Japan and many other countries require producers to obtain special certification in order to market food as organic within their borders.

Historically, organic farms have been relatively small family-run farms^[2] — which is why organic food was once only available in small stores or farmers’ markets. However, since the early 1990s organic food production has had growth rates of around 20% a year, far ahead of the rest of the food industry, in both developed and developing nations. As of April 2008, organic food accounts for 1-2% of food sales worldwide.