Patricia Before & After!

                                 Patricia before the weight loss weighing in at 220 lbs.

                                  Patricia during her weight loss weighing in at 198 lbs.

Healthy Eating For A Healthier You!

Pictured below is three photo's of healthy eating platters. Vegetable platters, fruit platters, and garden salads with a small serving of grilled chicken, will satisfy your hunger and also help to create an healthier you!

Patricia's Healthy Dinner Meals.

 Nature's Promise Stir fried vegetables seasoned with garlic salt, olive oil, and pepper.

Sauteed Nature's Promise chicken, Nature's Promise stir fried vegetables, Smart Taste angel hair pasta by Ronzoni.

Why Is 100% Juice Good For The Body.

Difference of Vegetable and Fruit Juice: Fresh fruits are definitely the revitalizers and also cleansers of one’s body. Vegetables are often the building blocks of life, responsible for strong, healthful muscles, cells, glands, as well as internal organs. By ingesting vegetables in juice form, you will be certain that you really get virtually 100 percent from the available vitamins, specifically minerals.

The juice from the juicer is actually different from bottled, canned, or concentrated juices sold from the grocery store. But what specifically may be the main difference in between the refreshing bottled juice from the market and the juice you make using ones personal juicer? Well, for starters selfmade fruit juice is absolutely organic which is crucial for the reason that nutrients shed a great deal of value shortly after juicing. In addition, fruit juice in the juicer is not pasteurized, which means “prepared or warmed up” and therefore is bursting with living cells and that is important to very good health.

Ultimately, fresh juice is entirely pure, totally free of artificial additives and preservatives
Fresh Fruit juice and vegetable juice has a great deal of health and wellness advantages. For examples, it flushes out total body toxins, resulting in you feeling rejuvenated, strengthened as well as stress-free. It is actually at the same time really great for your skin, your hair and breath. You can expect to find your skin glowing, hair shining and enjoy fresh breath. Common colds and influenza will certainly become a rare event considering the fact that your immune system is healthy and balanced. Besides that, your teeth and gums are going to be prone to less bleeding and tooth decay due to the lack of artificial sugars in countless fruit juices in the shop.

Folks battling from long-term sickness may realize that ingesting far more glasses of fresh fruit juice or vegetable juice will certainly make these people feel far better and in some occassions might even recover them.
Juicing may be the simplified procedure of taking raw fruits and veggies and making juice out of them. There are even specialized systems which are intended to turn the full vegetable or fruit into juice including seeds and leaves. This way just about every tiny bit from the nutrients that are discovered in the fruits and vegetables are transferred into the juice.

Juicing also provides water which is certainly essential for good overall health, fruits and veggies are a good source of the normal regular nutrients our bodies requirements. Elements like Vitamin C, A, E as well as beta-carotene and other sorts of minerals like iron copper and magnesium. Plenty of tasty juicer recipes can boost your health and aid in healing illness as an added benefit of juicing.
It will help to dispose of materials that can not be digested by the body.

For some individuals this may possibly not seem to be like a benefit considering that indigestible parts of plants usually end up working as dietary fiber for the body but it really does imply that a lot more from the vitamins and minerals you’re looking for get into your body. When you eat a carrot for instance, due to your food digestion process you lose about 99% of the beta-carotene you could get out of it. By just juicing 100% of the beta-carotene is made obtainable to the entire body. This counts for fruit juice and vegetable juice alike.

Water is essential for great well-being and most individuals tend not to get enough. This is certainly simply one more advantage of juicing given that it supplies the water which is needed without the toxins discovered in many other beverages. Nearly all of the stuff that’s normally taken in in the course of the day for instance coffee, soft drinks and teas requires additional water for the body to get rid of.

This leads to an even greater degree of dehydration to an already dehydrated system. Whilst you tend not to want to intake too much water considering that this could trigger your body to flush out things which are excellent for you as well. You do need to make certain that you get enough. By ingesting fruit juice or vegetable juice you will produce a wholesome balance to avoid dehydration or over hydration.

Fruit Juice or vegetable juice also delivers an incredible way to sustain the ph balance of your body. Preventing the body from becoming over-acidic is a great way of helping to sustain good health. You may also receive a number of other benefits from fresh fruit juice and vegetable juice. The hormones required to produce insulin as well as natural antibiotics can be found in fresh fruits and veggies.
Juicing also offers a quantity of other elements that may help in preventing the premature aging of cells.

This is in addition to the benefits that are gained simply from having a entire body that is free from harmful toxic substances. It can also be an excellent way to obtain all the vitamins and minerals that your body requires, whilst keeping it clean of toxins, and providing it with a greater ability to give you what you require. Fruit juice and or vegetable juice is also a great method to keep the body energized, the mind clear and the body stress free.

 

 

Why Is It Important To Eat Healthy.

Eating healthy is important because the foods that you eat are how your body gets the nutrients that it needs to keep you healthy. If you do not provide your body with healthy foods and proper nutrition, you can develop symptoms associated with vitamin deficiencies and you can increase your risk for chronic illness.

What is Eating Healthy?

The experts at the Harvard School of Public Health state that eating a healthy and nutritious diet is one of the most important healthy lifestyle habits that you can have if you want to improve your health and avoid chronic disease. It states that a healthy diet should be based on plant foods such as vegetables, fruits and whole grains. A healthy diet should avoid traditional American foods such as red meat, processed meat, refined grains, potatoes, sugary drinks and salty snacks, because these foods contribute to an unhealthy weight and can increase your risk of developing chronic illness.

Health Benefits

The health benefits associated with healthy eating include maintaining a healthy body weight, lower blood pressure, lower cholesterol levels, healthy blood sugar levels and a decreased risk of developing heart disease, diabetes and cancer. These health benefits will also allow you to have more energy and an improved quality of life.

What Should You Eat

To eat healthy you need to follow a few basic guidelines. The first guideline is that you need to avoid processed foods and focus on natural foods. Natural foods include fruits, vegetables, whole grains, vegetable oils, nuts and seeds. Secondly, you need to avoid foods that are high in saturated fat and trans fat. This includes processed meat and fast foods. Instead, you should eat healthy unsaturated fats from fish, nuts and seeds. You also need to drink plenty of water and avoid sugary soft drinks and other foods that are high in sodium or sugar.

www.livestrong.com

Daily Excercising Tools.

Listed below is information on how much exercise the body need daily, and what exercises is best.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
• Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.

Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.
As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits if you ramp up your exercise to 300 minutes a week.
Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk, try three 10-minute walks instead. What's most important is making regular physical activity part of your lifestyle.

What Starchy Foods Does for the Body.

Listed below is information about starchy foods, what is healthy for the body and what is not, and why.

For those with heart disease or who are overweight, limit starchy foods to one serving or one-cup daily. That is, one corn on the cob, one baked potato, or one sweet potato. There is no limit on the amount of low-starch, plant foods you can eat. Although there is some flexibility with higher starch vegetables, if you are not overweight, you can eat more starchy vegetables.
Avoid all refined carbohydrates such as white bread and pasta. Oatmeal and steel cut oats are permissible for breakfast, but even whole grains such as 100 percent whole-wheat products should also be limited to one serving per day.

Healthier Starches (one or two daily): Turnips, parsnips, butternut & acorn squash, corn, sweet potato, peas, carrots, wild rice & brown rice, quinoa & millet, and steel cut oats & oatmeal.

Unhealthier Starches (none to one weekly): White bread, pasta, white rice, quick cook hot cereals, tortillas, chapattis, cold breakfast cereals, pancakes, and waffles.
The most important exclusion here is the removal of refined carbohydrates--sugar, white rice, white bread, white flour pasta, but even whole grains such as brown rice and whole wheat bread are limited to one serving per day. Squash, corn, sweet potato, carrots are preferable carbohydrate choices to white potato, and whole grain breads; they are richer in phytochemicals and carotenoids. They are best utilized by adding them to soups, mixed with greens and beans. Whether you use a little more or a little less of the high starch grains or vegetables (dependent on your body weight and activity level), your meals should still have a higher ratio of green-to-starchy vegetables when you are trying to lower cholesterol.

Dinner 12-18-2011

Patricia Dinner. Bonless Chicken Breast and Organic Spinach, Broccoli, Sweet Peppers , Green and Yellow Squash.

4 Healthy Foods To Feed The Brain.

Listed below are 4 of the most healthiest foods that help your brain functions, and help with memory.


Cherries: anti-inflammatory pills of nature's own. Contain cox2 inhibitors similar to those found in pain medications such vioxx and celebrex. They also contain compounds called polphenols that help platelets in the blood from clumping together and creating heart attacks.


Curry: turmeric, the yellow spice found in many curries, contains curcumin, which also has anti-inflammatory and antioxidant properties. It can even treat Alzheimer's, and help the elderly prevent mental performances.


Sardines: contains omega 3 fatty acids, omega 3 boost brain functions, which are thought to be instrumental in maintaining brain functions, and plays and important role in how neurons communication with one another, and memory.


Oysters: rich in iron, and zinc. It helps children and adults sharp and functional, helps with wondering minds, and memory laps.

5 Most Healthiest Drinks.

Listed below is a list of five of the most healthiest drinks, what it does to the body, and the sicknesses they help prevent.


Cranberry Juice: helps prevent gum diseases, fights of urinary tract  infections, and periodontal diseases. Limit because of the amount of sugar 1 six to eight ounce glass daily, and make sure it's always 100% juice no artificial flavors.


Orange Juice: helps fight off contracts, cancer, birth defects, and boost immunity. Vitamin c may prevent oxidate damage that can cause cancerous cells. It improves immune- cell functioning, enabling your body to fight off infections.


Hot Chocolate: improves mood and helps protect against heart disease. Cocoa is also rich in polphenols, plant- derived antioxidants that may protect cells against oxidate damage that can lower cholesterol levels.


Green Tea: helps reduce the risk of osteoporosis, cancer, heart disease and cavities. It also contains a rich concentration of flavonoids, and polphenols, natural antioxidants that many protect cells from carcinogens (cancer- causing substances) and inhibit tumor growth by helping to neutralize free radicals in the body.


Soy Milk: lowers the risk of heart disease. It contains soluble fiber and soy protein, which lowers LDL cholesterol levels and triglycerides, reducing the risk of cardiovascular disease.

3 Of The Most Healthiest Meat.

Listed below are three of the most healthiest meats to eat. Also be careful that before you cook any meat you clean properly, because that helps the meat be better in flavor.


Turkey: is only 119 calories and a mere 1 gram of fat for the same 110 gram serving, and obtains amino acid tryphan, and great for protein.


Fish: (typically salmon and tuna) are packed with omega-3 fatty acids, which decrease rates of heart disease. It also helps to decrease colon cancer. But to much tuna is not  good, because it contains mercury which can if you take in to much be poison to the body.


Chicken: white meat is much better for you than dark meat. It's low in fat (without the skin), and if prepared correctly it's tasty. It's a great source of protein.

FDA APPROVED.

Patricia McKinney Looking Good!!!!

5 Best Work Out's For The Body.

Listed below are five of the most strength training excercises you can perform to really get, and stay in shape. Try each of them daily, and calcute your progress, and you will definetly see a difference, in your energy levels, heart rate, and blood pressure.


Squats: best excercise ever. Squats work your glutes, quads, hamstrings, and calves all at once.

How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees.


PushUps: are compound movements using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back, and abs.

How to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups.


Lunges: works most of the muscles in your legs including your quads, hamstrings, glutes, and calves.

How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges.


The Plank: (or hoves) is an isolation move used in pilates and yoga and works the abs, back, arms, and legs. The plank targets your internal abdominal muscles

How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges.


Lat Pulldown: works on the major muscles of your back (the latissmus dorsi), which helps you burn calories and, of course, strengthen your back.

How to Do It: Sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don't have access to a gym, try a one-armed row

Healthy Vegetable Tips.

Listed below is five of the best vegetables, what they do for they body, an how they can be prepared so u can eat the amounted vegetables your body needs while also enjoying ur food.


Dark green kale: Highest antioxidant for eye health, and colon health. The best way to eat it is raw, or soaked in some extra virgin olive oil.

Chard: is a green leafy vegetable which obtains vitamins, and minerals. Best combined with carmelized onion, fresh garlic, and sea salt.

Spinach: contains protein, minerals, calcium, potassium, and vitamin c&e. It can be steamed, or sauteed, and the left over liquid can be a vegetable drink for extra vitamins and minerals.

Broccoli: contains in each cup 5grams of protein, and many other nutrients. It also contains iron, calcium, riboflavin, an thiamine which keeps the body healthy. Best when brought fresh, stirr fried in water, oil, or lemon juice. Rosemary herbs enhances broccoli flavor.

Brussel sprouts: one of the best vegetables for fiber, as well as vitamins, an minerals. Best tasting if baked, steamed or sauteed until soft, topped with lemon juice, and raw brown sugar, and you will get an amazing taste.

FDA APPROVED.

Excercising Tips.

Today on December 12, 2011 Patricia worked out on the treadmill. She performed 1hr, 1 min, and 18 seconds cardio. 3.3 in speed, 3.3 on incline, burned 328 calories 12 laps non-stop. She's on her way gracefully to her goal weight.

Patricia's Progress

 Before The Weight loss 224 lbs September 9,2011

 Current Weigh In 203 lbs December,11,2011

Healthy Fruit Tips.

Fruits help prevent illnesses, and all types of diseases throughout the body, such as cardiovascular diseases; stroke; type 2 diabetes; mouth, stomach, and rectum cancers; bone loss; kidney stones; and coronary heart diseases. Listed below are five types of fruits and what disease they help prevent.


Watermelon: is made up of 92% water, is low in calories, and satisfies the sweet tooth.

Apples: helps lower the chance of developing diabetes, and asthma. It also can become a mouth freshener, and whiting teeth.

Banana's: helps lower blood pressure levels, and also is a high source of potassium.

Avocado: is a heart healthy boost, helps lower cholesterol, and can be a butter substitute.

Blackberries: helps reduce the risk of stroke, cancer, and stops the growth of cancer cells.

FDA APPROVED!

Tips for your plan

1). Make sure before you start your diet you find a plan that works for you!!!

2). Make sure when you begin your plan your loosing for a healthier you, not to please others!!!

3). Make a daily journal to track your eating habits, the calories you burn daily, and the exercise you perform!!!

4). Make sure between every meal you drink plenty of water and green tea.

5). Make sure you limit your servings of pasta, bread, and starches.

6). Make sure during fitness work outs, you take breaks in between, so you won't strain your body.

Calorie Counting Log.

Listed below is a formatted version of Patricia's weigh in, calorie counting, and healthy eating habits.

Starting Weight:           224 lbs (Clothing size 15- 16)

Current Weight:            203 lbs (Clothing size 13-14)

Goal Weight:                165 lbs  (Clothing size 9-10)

Total Weight Lost Goal: 69 lbs

Patricia sticks to 1270 calories daily which she divides in groups of 5.

Breakfast: 254 calories
Lunch:      254 calories
Snack:      254 calories
Dinner:     254 calories
Dessert:    254
Total:      1270 calories

Liquids added to her diet:

Water
Green Tea
Berkshire Farms Fruit juice
Cranberry Juice

Daily Excercising-  45min Cardio; 15min ab coaster; (Planet Fitness).

Monday: 1 hour daily
Tuesday: 1 hour daily
Wednesday: 1 hour daily
Thursday: 1 hour daily
Friday: 1 hour daily