Page 1 Weight Goals	~ Jens Body Shop ~
Intro/Home Page Page 1 Weight Goals  Page 2 Health and Mental Goals Page 3 Fitness ----------------------------------- Page 1A Weight Loss Week 1 Page 1B Weight Loss Week 2 Page 1C Weight Loss Week 3 Page 1D Weight Loss Week 4 Page 1E Weight Loss Week 5 ----------------------------------- Page 1F Jens Personal Goals    Wellness Tools by wholeliving.com Use our health and fitness calculators to track your progress and succeed.    Body Mass Index    Calorie Burner Counter    Target Heart Rate    Desirable Body Weight    Waist-to-Hip Calculator    Nutritional Needs   WeightLoss Tips from WebMD: Eating Essentials Losing Weight Kids to Anti-Aging Special Diets Real-Life Tips Help & Support Healthy Kitchen Start Cooking Recipes Kitchen Experts Of Special Interest Help & Support High Protein Gluten Free Low Cholesterol Low Sodium Organic Diet Foods for Energy Mood Boosters       Here is a site I respect. http://www.thebestlife.com/	Weight Goals My Personal Goals What are yours? Check this out: http://www.webmd.com/diet/diet-health-check/default.htm and Nutritional Needs from Wholeliving.com Check out Weight Loss Week 1-5 on the left hand toolbar for instructions on how to get started. I am combining all that I have learned from many different sites but the general outline is based on wholeliving.com  Body and Soul Challange. Do not skip around you need to do week 0-5 in order. -------------------------------------------------------------------------------------------------------------------------- Here are some little unknown facts from http://www.exerciseplus.com: Cutting back on Alcohol, sodas, juices are a good idea. Drink water every time you feel hungry will cut back on calories eaten. Fewer than 10% of those who lose weight on a diet keep it off for at least one year. According to Nielsen Media Research, the average American woman spends about 30 hours a week watching TV. If you spent that amount of time walking, you could get from New York to San Francisco - and back again - in less than a year. According to the Fortino Group in Pittsburgh, PA, the average American male will spend roughly three years and 11 months of his life sitting in an easy chair watching TV. Along the way he'll click his remote 104,016 times, bark 17,336 orders to his family, and add about 5.5 inches to his waist. According to researchers at the University of Southern Mississippi and Forrest General Hospital in Hattiesburg, Mississippi, obese people treated for sleep disorders lost weight as they gained REM (dream) sleep. Researchers from the University of Maryland Medical Center found that hours after subjects consumed a high-fat meal (eggs, sausage, and hash browns) their blood vessels dilated only half as much as usual, restricting blood flow to the heart. However, when they took 1 gram of vitamin C and 800 I.U. of vitamin E (before eating the same meal), their vessels dilated at near normal levels. Researchers claim to have identified foods that can make you feel fuller and more satisfied, as well as less likely to binge. These foods include potatoes, steamed fish, oatmeal, oranges, apples, whole-wheat pasta, grilled lean beef, baked beans, grapes, and whole-grain bread. Some experts suggest that a trial period (during which your diet consists of more of these foods) may be worth a try. According to a Canadian study published in the American Journal of Clinical Nutrition, test subjects consumed more food when drinking alcohol, contrary to conventional thinking that people eat less when drinking. Researchers at Tufts University found that older women oxidized fat at rates comparable to younger women when they practiced "grazing" (consuming smaller meals more frequently throughout the day). Conversely, their fat-oxidization rates decreased after consuming a large meal. When British researchers offered a snack to subjects 90 minutes before mealtime, it suppressed their appetites and caused them to consume fewer calories throughout the day. Interestingly, snacking just 30 minutes before a meal had the opposite effect.  Our genes may determine whether a diet that is very low in fat decreases our risk of heart disease. In a recent study, almost 70% of men had adverse changes in their blood lipid levels after following a very low-fat diet (fat intake less than 20%). American Journal of Clinical Nutrition, Vol. 69, No. 3. Scientists at the University of California, Riverside discovered that two neurochemicals, glutamate and neuropeptide Y, can increase the urge to eat. Researchers are looking for ways to monitor and control these substances. In a study at the University of Pittsburgh School of Medicine, bulimic women increased their food intake by 900 calories a day when their stores of serotonin (a brain chemical that regulates mood, appetite, and impulsivity) were depleted. Severe calorie restriction often causes bingeing because it causes a reduction in serotonin levels. A medium bag of popcorn at a typical movie theatre supplies 970 calories and 48 grams of fat! To cut calories and feel fuller, say Penn State researchers, eat more "air-filled" food. Their study revealed that people who consumed more of these types of foods (low-fat blended drinks, popcorn, puffed cereals) averaged 100 less calories per meal. A recent survey by the weight-loss support group TOPS (Take Off Pounds Sensibly) revealed that the average American adult stays on a diet for 1.8 months. In a recent study at the University of Wisconsin-Madison, mice whose calorie intake was cut in half lived 50% longer than mice on normal diets. "We think moderate calorie restriction will have the same effect on humans," says Tomas Prolla, Ph.D., a professor of medical genetics at the school. ------------------------------------------------------------------------------------------------------------------------------ Healthy foods from WholeLiving.com
Jens Body Shop Home Page	This page is for personal education only. Do not start/stop changes in your health plan, diet, fitness unless you have discussed it with your doctor.