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Posts with tag LoseWeight

Life Fit Chat with Laura Lewis: Shed the Sugar -- Shed the Weight

Posted: May 28th 2008 6:30AM by Laura Lewis
Filed under: Life Fit Chat with Laura Lewis

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

In order to live a fit life, we must live a well-balanced life. Diets that restrict whole categories of food such as straight protein diets, no fat diets, or diets that include only one type of food, such as juicing, cannot possibly provide the body with all the nutrients necessary to support our complex body systems. But, if there is one food that wreaks more havoc on our bodies than any other, it is sugar.

On average, Americans consume about two to three pounds of sugar weekly. Where is all this sugar coming from? Table sugar (sucrose), corn sugar (dextrose) and high-fructose corn syrup which is in just about every processed food from bread and cereal to sodas to peanut butter, mayonnaise and spaghetti sauce -- just to name a few. Sugar consumption raises insulin levels, inhibiting the essential growth hormones from releasing and thereby depressing our immune systems. When our bodies are forced to confront an influx of sugar, our bodies release insulin in an effort to maintain a constant and safe blood-sugar ratio. Insulin increases our bodies' efforts to store fat, which in turn increases our bodies' propensity for weight gain. But the tricky thing is that our bodies process simple carbohydrates in the same way: white flour, white rice, white potatoes, and of course, white sugar. So, while you may not think that you actually consume much sugar, if you consume simple carbs, you are in essence eating straight sugar. Sugar affects more than just weight gain. See this list to learn more about how sugar impacts your health.

By eliminating simple carbohydrates from your diet, you will naturally begin to consume more complex carbohydrates and protein. You will experience a withdrawal from sugar. Your body will crave carbs and sweets for several days, but after several days you will notice that you feel better -- more alert, less hungry, and you'll have a greater sense of satisfaction after eating. And, you will lose weight. You will notice a difference within a week. After two weeks, your friends will notice a difference! Let me know about your progress!

Life Fit Chat with Laura Lewis: 5 Tips to Burn More Calories

Posted: May 22nd 2008 6:30AM by Laura Lewis
Filed under: Life Fit with Laura Lewis

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

While it is true that the best way to lose weight is through a well balanced diet and exercise, there are actually some "trade secrets" that can expedite the process. Check out these easy and natural tips for losing weight.

5 Tips to Burn More Calories:

1. Timing Is Everything. Eat a snack that is high in protein accompanied with a complex carbohydrate. I recommend a slice of turkey with mustard on a piece of Ezekiel bread. Eat this protein/carb snack exactly 90 minutes prior to working out. This will give you additional energy to work out harder and longer, thereby burning more calories and fat. If you eat any closer to your workout time, you will actually lose crucial energy as your blood rushes to digestive system. If you eat earlier than 90 minutes, you will miss the window of opportunity to maximize on the energy the food provides for you.

2. Breathe In & Out. Inhale and exhale via your nose rather than your mouth. This will stabilize your heart rate and increase your endurance. As your endurance increases, you will work out harder and longer.

3. Pump It Up. It actually takes our bodies about 15 minutes to warm up and begin burning fat. Pump up your muscles and get your body warm and ready for fat burning and then do your cardio. By completing your weight-training first, you will burn off more fat.

4. Mix It Up. The term "muscle confusion" refers to the concept of working out different muscles every day. As our bodies become acclimated to a particular exercise or movement, the amount of energy required to complete the task decreases. By exercising different muscles group every day, we continue to increase our ability to burn maximum calories.

5. Path Of Resistance. Resistance training is essential for efficient (and lasting) weight loss. The more muscle mass you have, the more calories your body uses ... even while sitting still. So, as you lose weight and gain muscle, your body will continue to increase the number of calories it burns every day.

Fat school

Posted: May 20th 2008 3:30PM by Maggie Vink
Filed under: Healthy Places, Diet and Weight Loss, Healthy Kids

My son often comes home with stories about kids teasing him or kids picking on another child during the school day. It was true when I was in school and it's still true today ... kids can be cruel. So I can only imagine how difficult life might be for a child or teenager who's morbidly obese. In addition to obvious health complications it creates, their self-esteem and social life are at risk as well.

Lifestyle habits are difficult to change. If losing weight was easy, then who would be overweight? It takes enormous commitment and a willingness to shake things up and substitute bad habits with healthier behaviors. The Wellspring Academy in a remote area of North Carolina seeks to help students (age 11 or older) lose weight and learn to live healthfully.

Students must be at least 30 pounds overweight to be accepted to the school which has a maximum enrollment of 50 students. One month's tuition costs $6,250; the required minimum length of stay is four months making the minimum investment $25,000. Participants undergo extensive behavior therapy and rapid weight loss. According to Wellspring's president, the average weight loss for students who stay for eight months is 81 pounds. He also states that the first class of 15 students maintained their weight loss for 10 months.

Continue reading Fat school

The Daily Turn On! Mind Games For Weight Loss

Posted: May 19th 2008 6:30AM by Laura Lewis
Filed under: The Daily Turn On!

Life is too short not to be fully "turned on." The Daily Turn On! energizes all aspects of "you." Every Monday The Daily Turn On! with That's Fit Life Fit expert Laura Lewis will provide you with ideas and tips to awaken your mind, your body and your life as you journey through each day of the week! Check in each Monday to get your tip for Turning On every day of your life.

Albert Einstein once said, "We can't solve problems by using the same kind of thinking we used when we created them." What Einstein was saying is that our belief systems dictate our behaviors. And, until we change the way we believe, our actions will remain the same. If we want to lose weight, we must first deal with the reason we gained the weight to begin with.

So, the first step in losing weight is actually doing some mental working out. The problem is that most people do not really know why they are overweight. Our unconscious mind is a powerful thing, but there are some useful tools for delving into the psyche and extracting useful and life altering information.

Mind Games For Weight Loss
  1. Hypnosis. Pramala Spencer, Hypnotherapist and founder of Met-a-Morph explains that hypnosis occurs when our brains are doing one thing and our bodies another. "Our mind consists of the conscious and subconscious. The conscious part is what we are aware of and is the critical factor, filtering information as it is received. Hypnosis occurs when we bypass the critical factor and directly access the subconscious part of the mind. Whatever is received in the subconscious is acted on physiologically, psychologically or behaviorally. The brain is a neural network, like the hardware of a computer and it is reliant on the information that it receives from the subconscious. Our subconscious provides the software for the brain, to act on. In hypnosis we are able to change the software program to attain a desired effect for that positive change." Through Hypnosis we can get in touch with the core cause of our weight gain and tackle the issue for the inside out.
  2. Guided Meditations. You have most likely heard about the principles of The Secret, which explain that the human brain does not register the difference between reality and imagination. As Pramala Spencer explained, our brain is made of neural networks that fire and connect with each thought that we have. Like a well-worn hiking trail, the more thoughts we have about one particular concept the more that neural network fires and the more concentrated the neural groove or path becomes. So, our thoughts literally become entrenched in the brain. Like grass growing back over the abandoned hiking trail, guided meditations enable us to "kill off" negative, self-sabotaging thought patterns and develop good, life-sustaining thought patterns that promote positive behaviors. Many hypnotherapists and meditation guides can create customized CDs and MP3 files to treat specific issues.
We all want to look our best. Use these mind games to get the weight off and keep it off ... for good!

Life Fit Chat with Laura Lewis: The Fat Rules for Weight Loss Success

Posted: May 15th 2008 6:00AM by Laura Lewis
Filed under: Life Fit Chat with Laura Lewis

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

Losing weight is challenging for many people. But you know, if you simply get your proportions "right" and eat the "right" foods, then magically, you will lose weight ... healthfully! Believe me, I know. I have seen people complain about not being able to lose weight. If they eat right and get active, things can shift dramatically.

Here is an interesting story I remember from years ago. I attended a conference where the "legendary" expert on weight loss, Covert Bailey, who wrote the highly popular book Fit or Fat, was speaking. I loved his book, as did many others at the time, but in person he was brilliant ... and crass! When I interviewed him on one of my radio shows, he actually hung up in the middle of it ... big radio station too! Lovely eh? Anyway, he said one thing that stands out in my mind. "Put an overweight person on one coast, give them a loaf of whole grain bread and some water. Then tell them to walk to the other coast. Do you think they'll lose weight? You bet!" Wow. He had a point. For over 20 years, I have helped many people achieve their health and fitness goals. And a back to basics program WORKS. But what about fat in your diet?

You NEED Fat. Read on! Here are the Fat Rules!

1. Saturated Fat is Good for you. Real animal fats are rich in nutrients, have antimicrobral qualities that "help your body fight viruses, yeasts and pathogens in the gut." Why is it that so many arrows point in the direction of negating saturated fats from our diets when in reality we need "good fat" to help us to absorb fat soluble vitamins like A, D, E and K?! We need "good fat" to help us manufacture hormones, maintain the integrity of our cellular membranes as well as to keep our immune system strong. How much? Some say 10% of your daily calories should be from "sat fats." Did you know coconut oil is 92% fat and is deemed highly beneficial for protecting the immune system? Mother's milk is over 50% saturated fat. Interesting facts to ponder!

2. Replace "fake fats" with "real fats." Margarine is typically hydrogenated with nickel, has been bleached, whipped, heated and becomes a type of fat that may actually elevate cholesterol levels. You might be consuming a margarine that is "free of trans fats" but I recommend going the "real" butter route. Just use it moderately and don't go crazy!

3. The Mighty Trio? Extra virgin olive oil, flaxseed oil and real organic butter all in moderation will keep your body healthy. What about other vegetable oils? Many have been heated and also treated with chemicals thus leaving them highly unstable. Unstable oil may turn rancid. Rancid oils introduce peroxidases into the body which in turn may cause free radical damage. Free radical damage has been correlated with elevation of cholesterol! Hmmm. Is it time to get "real" with your fat?

4. Eat good fat daily! Yes, that is correct. Here is what I suggest: One tablespoon of Olive Oil (keep it refrigerated!), one tablespoon of Flax Oil, a few pats of real organic butter, maybe a bit of avocado, some raw almonds. Then "build" your diet around that. Lean protein, whole grains, fresh fruits and vegetables and plenty of pure water. Avoid highly processed foods, especially refined sugar and white flour! Some believe that elevated cholesterol levels correlate to the increased consumption of those "white" foods!

5. How Much? Ten to 20 percent of your total calories should be from fat, according to the USDA Food Pyramid. Basically 20 to 40 grams of fat for women when trying to lose weight and 30 to 50 grams for men. Once you've lost the weight, bump up to the higher percentage of your calories as fat!


America Takes It Off cookbook

Posted: May 14th 2008 11:29PM by Maggie Vink
Filed under: Food and Nutrition, Diet and Weight Loss, Healthy Recipes

Recipe boxFor many people, when they change their eating habits in an effort to lose weight, their menu becomes a little limited. When you're used to cooking with butter and covering everything in cream sauces, your recipe box can become a little useless. But healthy eating certainly doesn't have to be boring and your options are limitless.

AOL Body's America Takes It Off program has been in full swing for a couple of weeks now. Have you decided to take the challenge? If you're hard at work trying to shed a few pounds before summer, don't limit yourself to the same old foods over and over. America Takes It Off has pulled together a great collection of healthy recipes that will tempt your taste buds and keep you on the right diet track.


Life Fit Chat with Laura Lewis: The Protein Rules!

Posted: May 14th 2008 6:00AM by Laura Lewis
Filed under: Life Fit Chat with Laura Lewis

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

A healthy diet is a well-balanced diet. Part of a well-balanced diet includes eating healthy portions of protein every day. Protein is essential for a healthy, well-balanced diet. The human body is made up of protein cells. it is found in our skin, bones, muscles and organ tissue. Protein is also found in our blood, hormones, and also our enzymes. Many people believe protein is only available through the consumption of meat, but many plants are also healthy protein sources. The Mayo Clinic recommends recommends eating between 10 to 35 percent of our daily caloric intake from protein. Based on a 2000-calorie per day diet, this amounts to about 50 to 175 grams. By following my protein rules, you will begin to shed the extra weight you are carrying, and you will feel better too.

The Protein Rules
  1. Choose lean proteins.
  2. If you do not want to "bulk" up, eat at at least .5 gram per pound of body weight.
  3. Eat three times per day minimum, with protein at each meal.
  4. Include a bit of protein in each snack. Example: unsalted, blanched or raw almonds. About 20 is one ounce ... a nice size snack. Plus, nuts contain good fats, vitamins, minerals and fiber too. A protein, versus a carbohydrate, snack will keep your blood sugar more stable between meals.
  5. Drink lots of water.

Good Protein Sources
  1. Whey Protein
  2. Beef, lean cuts: sirloin, tenderloin, top round, natural beef jerky with no sodium nitrates/nitrites or corn syrup. Choose natural or organic if possible.
  3. Buffalo.
  4. Poultry : chicken, turkey, cornish hen,
  5. Turkey Bacon: No more than two slices per day
  6. Seafood: All types of fish and shellfish. The best choices for weight loss are salmon, halibut and other fatty fishes, swordfish, trout, orange roughy, shrimp, lobster, and crab
  7. Pork: boiled ham, tenderloin (limit one two times per week)
  8. Nuts: slivered or whole almonds, natural nut butter, pepitos, brazil nuts, sunflower seeds
  9. Eggs or egg whites
  10. Tofu: soft and low fat varieties





Daily Fit Tip: Stop yo-yo dieting

Posted: May 12th 2008 6:00AM by Maggie Vink
Filed under: Diet and Weight Loss, Daily Fit Tip

Losing weight, then gaining it back, losing it again, and gaining it back ... it's a vicious cycle that can really do a number on your body. Yo-yo dieting isn't good for your physical health -- or your emotional health. You can put a stop to the yo-yo madness once and for all. The key is understanding why it happens in the first place. Here are just a few of the ideas from AOL Body:
  • You underestimate the power of sugar. High-sugar foods like refined carbs make your blood sugar spike and trigger a release of hormones that can make you feel more hungry and crave certain foods.
  • You lie to yourself. You tell yourself that one indulgence won't hurt. And it won't! The problem starts when one indulgence turns into two, three, four, five, or more.
  • You think in days. If you slip and allow yourself a treat or miss your exercise session you think "well, today's a bust ... I'll start again tomorrow." Don't let one slip mess up an entire day.
Be sure to check out the AOL Body slideshow to learn more about yo-yo dieting.

The Daily Turn On! The Carb Rules for Weight Loss Success

Posted: May 12th 2008 6:00AM by Laura Lewis
Filed under: The Daily Turn On!

Life is too short not to be fully "turned on." The Daily Turn On! energizes all aspects of "you." Every Monday The Daily Turn On! with That's Fit Life Fit expert Laura Lewis will provide you with ideas and tips to awaken your mind, your body and your life as you journey through each day of the week! Check in each Monday to get your tip for Turning On every day of your life.

For many years I have been teaching people how to lose weight naturally. Getting back to basics is what it's all about! In the spirit of the America Takes it Off! I decided to give you a few of my simple techniques for losing weight and keeping it off. And here is the deal. If you follow my advice, you will lose weight. No question. For more information about how you can lose way, read each of my daily columns for easy-to-implement tips for losing weight the "right way." You may also want to check out my book, 52 Way To A Healthy You. This book offers one tip a week for changing your lifestyle to help you live your best and most health-filled life.

Carb Rules according to Laura
  1. Cut the sugar, lose the weight. Easy ... yes? Remove all refined sugars and carbs this week. Eliminate any sugar in your diet, and replace it with fresh, high fiber fruits such as whole berries (my favorites are raspberries) and apples. Avoid dried fruits, super ripe bananas, pears and melons. Do not drink processed fruit juices. You may drink fresh veggie juices. If you prefer to buy vegetable juice rather than "juicing" at home, be sure to check the ingredients on the label to make sure the product does not contain any fruit juices. And, drink plenty of filtered water.
  2. Cut the refined white flour products. Refined carbohydrates are the white stuff: white rice, white bread, potatoes, and all things containing white sugar. Examples: Replace traditional white pasta normally made with semolina flour (white flour) with brown rice pasta. One two ounce serving has as much fiber as a medium-sized apple. Also try whole wheat pasta and corn pasta. You will automatically bump up your fiber, vitamins and minerals. "Veggie colored" pastas are not high in fiber or nutrients, which means they are not a good substitute. Replace your white bread with real whole grain bread. Try spelt bread, whole rye (read the label) or for a change try Ezekiel bread. My favorites are the Ezekiel english muffins.
  3. Keep the carbs low: four to six servings per day are all you need. Be sure you are eating a balanced diet of lean protein, fresh veggies and moderate amounts of essential fats.
  4. Eat your carbs early in the day. As you move towards evening meals, eat primarily protein and veggies. And to be purposefully redundant ... drink plenty of water!

Daily Fit Tip: Give coffee a second chance

Posted: May 1st 2008 6:00AM by Martha Edwards
Filed under: Daily Fit Tip

Coffee has a bad reputation. Is it the jitter-inducing caffeine content? The bitter taste that for some people makes it necessary to load it with sugar? The fact that it's often served topped with whipped cream? Maybe all of the above. But take a second chance on coffee -- it could be help you get slim.

Yes, that's right: Coffee is slimming. Regular coffee has 0 calories, so it can help curb your hunger without doing too much damage to the numbers on the scale. It also has all-important antioxidants. And even more importantly? According to AOL Body, it can help boost your metabolism for up to two hours after you drink it.

Of course, this doesn't apply to fancy, fat-laden coffee drinks at Starbucks. When grabbing your java, make sure to keep it simple: Black is best, but adding a little skim milk and splenda won't hurt. And be sure to stick to no more than one or two cups a day.

Why the weight may not be coming off

Posted: Mar 4th 2008 5:20PM by Chris Sparling
Filed under: Fitness, Food and Nutrition, General Health, Cellulite

Have you been dieting and exercising for a fair amount of time, but the weight still doesn't seem to be coming off? You watch the show The Biggest Loser, and you're seeing people drop as many as 13 pounds per week, yet you can't seem to shed more than one. What's the problem?

First of all, as a general rule, you should never gauge your own progress by comparing yourself against someone else. But if you still can't help but do so, take a look again at those folks on The Biggest Loser. You'll notice that they lost considerably more weight at the beginning of the show than they have in more recent weeks. That's because they had a tremendous amount of weight to lose at the onset. However, once they lost a great deal of that weight, their weekly weight reduction quickly went from around 10 pounds to about 2 pounds. So, if you are not as heavy as many of the shows participants were, it will be harder for you to make such dramatic changes to your body in such a short span of time.

That all aside, though, there may be some other factors that are inhibiting your progress. To help remedy these issues, what you need to do is ask yourself if you are:

1. Working Out Enough? If you stop and think about how much time you actually spend sitting down (be it at work at your desk, at home on the couch, or even at places like restaurants and the movies), it may become clear that you're inactive far more than you're active. If you simply don't have the time to workout more often, try other ways to keep your body active, such as walking or biking to work, taking the stairs instead of the elevator, and purposely parking your car in a spot that is farthest from the entrance to a store or your office.

Continue reading Why the weight may not be coming off

Money talks when it comes to weight loss

Posted: Oct 6th 2007 6:03PM by Rigel Celeste
Filed under: Work/Home Balance, Diet and Weight Loss

Money talks, and that's true for weight loss also. A new study has shown that people will lose weight for money, even if it's just a little. The best use of this information may not be for you to necessarily reward yourself at home (although if that works then go for it!) but for your employer to offer you incentives at work. Obviously having healthy employees benefits business in many ways, so by offering money to staff with healthy habits and weight loss everybody wins.

Apparently there are more studies in the works to find what the best dollar amounts are and if results and incentives work in the long term. How much would it take for you to lose weight? Honestly, any amount would encourage me (considering it's something I want to do anyway) but the more the better!

DON'T lose weight after a heart attack?

Posted: Oct 6th 2007 5:01PM by Rigel Celeste
Filed under: General Health, Diet and Weight Loss

Ugh, gotta love contradicting health information these days! Seems like it's everywhere, including cardiac health and heart attacks. Where the usual advice for heart attack patients has been to lose weight and live a healthier lifestyle, now new studies are showing it may be better for them not to lose weight. It seems once the damage of obesity has been done there is little to gain by losing the extra pounds, and that the additional weight may actually help the prognosis of heart attack patients.

Although I'm not a doctor this seems screwed up to me. Even if it does benefit the heart in recovering from a heart attack, what about all other serious and life threatening problems that can come from obesity?

How to lose 5 lbs without trying

Posted: Sep 29th 2007 9:47PM by Martha Edwards
Filed under: Diet and Weight Loss

Losing weight is hard work. It seems like losing even five pounds takes manic exercise sessions and near-starvation. Does it have to be this way? According to AOL Body, no. There are some easy ways to lose 5 pounds without even really trying. Want examples? Here are some of their tips:
  • Chew gum when you're hungry
  • Drink green tea several times a day
  • Use smaller plates
  • Fidget
  • Eat grapefruit
  • Get some sleep
  • Slow down when you're eating
  • Do crunches during the commercial breaks
  • Don't take seconds
Want to find out why these things can help you lose weight? Click here.

Crash diets that a doctor would do

Posted: Sep 25th 2007 9:44AM by Martha Edwards
Filed under: Diet and Weight Loss

Crash Diets are generally regarded as a bad, baaaaaad thing. But they don't have to be the pariah of healthy living ... there are some quick -- and healthy -- ways to drop a couple of pounds before a big event. In fact, there are even some crash diets that doctors will do. Need examples? Here are some crash diets from real doctors:
  • The salad diet: stick to salads and lean protein and the pound will drop off
  • The no liquids diet: Cutting out soda, juice and alcohol it is a surefire way to trim down
  • The seafood diet: Limit your carbs and go for fish and seafood instead.
  • The no-snacking diet: Quit mindlessly eating and prolong your hunger until meal times to slim-down quick
  • The portion-control diet: Measuring out your food and sticking to an allotted amount of calories will help you lose weight fast.
  • The meal-replacement diet: Going on the Slim Fast plan or another meal-replacement diet will help you lose weight in a short amount of time
Keep in mind, though, that these are quick fixes and won't lead to long-term weight loss unless you can maintain your healthy eating. Read the full article for more information on how to slim down for good.

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