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4 signs your diet off track

Mean heart want to be thin, what is the road taken was not yet reached its destination. This may be one sign that your diet program has been off the track, before it's too late to know the symptoms first.

Weight loss is uncertain
Down 3 pounds this month, next month gained 5 kg. According to nutritionists, people affected by diet like this is usually the person who underwent a super strict diet and want to be thin in no time. Should set a long term time by eating a regular diet, without having to minimize or exaggerate.

Dizziness and lethargy

Eating less and drinking more will make a quick pants baggy. But if you exceed the limit will be malnourished.

It's hard to focus

Reduce your intake of carbohydrates and makes the performance of the brain is interrupted. Meanwhile, one of the main function of carbohydrates is sebaga power source so that we can work well.

Bad breath
Nausea and bad breath are warning that there was something wrong with the hull. Improve diet before you become a victim of the stomach!
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7 Filling Snack That Does Not Make Fat

Want to discipline a healthy diet? So start snacking. Snacking habits can help control hunger and reduce eating large portion sizes. But keep in mind, here instead of snacking snacked on potato chips, crackers or cheese flavor chocolate cookies. Here it is 10 satiating snack without getting fat makes your body:
1. Frozen corn and bean pods
The same benefits of frozen vegetables with fresh vegetables even on a particular type has more nutrients. 1/2 cup of peas has 55 calories and 3 grams of fiber. While corn 72 calories and 2 grams of fiber. Because it is rich in fiber and low in calories, vegetables are the second gives a feeling of fullness in the abdomen. When eaten in a frozen state, the texture is so much harder but still easy to chew and melt in the mouth. Giving rise to the sensation of eating a crunchy nuts.
2. Apples & Peanut Butter
Study in Brazil showed that consumption of three apples a day help control and even reduce weight. According to Rui Hai Lui, Ph.D., who specializes in researching apples at Cornell University, "The best way to lose weight is to increase intake of fruits and vegetables. These foods increase the volume while lowering the calorie density. Cut the apple into four sections and apply a teaspoon of peanut butter on it. Only 100 calories, and it makes you full.
3. Oatmeal
A number of studies have found that oatmeal is more filling than dry cereal in the number of calories and the same fiber content. When hunger struck, makers of instant oatmeal with low-fat hot milk or hot water. Sprinkle with fresh fruits like strawberries, bananas or blueberries that taste better. If you want a sweetener, add a teaspoon of pure maple syrup or honey.
4. Cheddar
Do not be afraid to eat cheese, as long as the amount is not excessive. One handfuls of wheat bread with a stuffing of cheese, cherry tomatoes and cucumbers in it enough to eliminate hunger plus daily protein needs.
5. Beans Without Salt
Various types of nuts, especially peanuts and almonds contain high protein, omega-9 fatty acids, carbohydrates, fiber, calcium, iron, magnesium and low in sugar. In addition, they are also low in calories and saturated fat. Advised to eat nuts as a snack replacement, but only the nuts are not salted.
6. Omelet
Egg omelet with a few pieces of boiled potatoes contain carbohydrates and protein and energy-rich filling, yet low in calories. Make an omelette containing pieces of frozen vegetables, and fried with a little oil.
7. Popcorn
Apparently it does not matter if you eat popcorn at night, provided you do not pour the melted butter or processed spices on top. Popcorn is a good source of complex carbohydrates and low in calories.
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Ideal Body Shape By Eating Chocolate

If you usually afraid of getting fat if you eat chocolate, it seems that the mindset has to be changed. According to researchers, regular consumption of chocolate will actually make the body to be slim.

Although chocolate contains more calories than other foods, but those who eat them regularly in fact have less body fat than those who do not.

As reported by the Daily Mail, the researchers suspect the calories contained in chocolate is a calorie is not uncommon. Ingredients in chocolate can make your metabolism work faster so that offset the fat content in the body.

The result, the metabolic effects of chocolate as a food makes a good diet. "Our findings add information that says that the composition of the calories, not in number, have a positive impact on weight," said lead researcher Dr. Beatrice Golomb, of the University of California, San Diego.

Scientists studied the eating habits of 972 male and brown female with a mean age of 57 years for testing statins, cholesterol-lowering drugs.

The respondents did not have a heart problem, and asked to mererapkan lifestyle and healthy eating. How often chocolate consumption, Body Mass Index (BMI), are also listed.

Apparently, those who regularly eat chocolate every week have a lower BMI than those who do not.

This is despite the fact that people usually do not eat the chocolate eating fewer calories or exercising. In fact, they eat more. Chocolate consumption associated with saturated fat intake greater than other food sources.

But unfortunately, this study did not look at the product and how much chocolate brown to diasup. That is, there is no evidence to say that the amount of chocolate will affect the high and low BMI.

The researchers also warned of this study may not apply to all products containing chocolate, may gain even if the chocolate is too often consumed.

However, research results published in the journal Archives of Internal Medicine confirmed previous research that says that a chemical found in chocolate has a positive benefit on mice, including speeding up metabolism.

Epicatechin, a chemical derived from cocoa, has been shown to boost the number of mitrokondria, functioning cells in the body to process energy. Epicatechin mitochondria burn calories and reduce body weight and caloric intake of rats that exercise levels are not changed. Antioxidants are also a stimulant theobromine.

Other studies have found benefits of chocolate as lowering the risk of heart disease and stroke, as well as lowering blood pressure, and reduce the risk of diabetes.
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It’s that time of year again ~ swimsuit season is just around the corner.  To transform flabby under arms and a saggy behind lifting weights is a must.  You don’t need to go to a fancy gym to workout, you can create your own gym at home. All you need are an assortment of dumbbells, a bench, a mirror and a cd player to play music that will pump you up for a good solid workout.

Here are 8 tips to assist you in reaching your fitness goals.  Learn to love strength training as you do your body will transform easier than doing it begrudgingly.  Be happy and think positive to ensure you’re mindset is in the right place to achieve success!  And most of all have fun!  Make working out fun and exciting, talk nicely to yourself and look forward to your workouts, your body will thank you for it by releasing fat store easier and build muscle sooner.


1.   Weights/Intervals Burns Fat Faster: Doing a weightlifting program coupled with intervals—alternating high-intensity bursts of riding a stationary bike or running with a recovery period—is the best way to burn fat faster in addition to reshaping the body sooner.  You can do them on seperate days or combined to save time and burn the most calories.

2.   Stay Hydrated: Drink plenty of purified water before, during and after exercise.  Keeping the body hydrated will fuel your muscles and give aid in warding off fatigue as well as remove toxins from the body.

3.   Strength Train Often: Alternate doing upper body and lower body exercises at least 3 days a week, every other day is best.  Be sure to do intervals after strength training to burn the deep fat for energy and fat loss. Use free weights to use more muscles and effectiveness.  Free weights cause you to use more muscles than using machines that are designed for one muscle group.

4.   Lift Heavy to Sculpt: Women often choose light weights because they’re afraid they’ll get too big.  The truth is only professional women body builders have the brute strength to lift heavy enough to add major size and volume.

5.   Increase the weight or Reps: Choose a weight that you can definitely lift eight, maybe 10, but definitely not 12 times.  Do 10 reps in a set the first time, then 12, then 15, and once you're doing sets of 15, increase the weight and go back to 10 reps per set.

6.   Form is Everything: Proper form is everything when lifting weights. Always lift in front of a mirror.  If you aren’t sure how to lift correctly look up the exercise online there are tons of articles and images to choose from, print them off and place then were you can referred to them easily, or hire a fitness coach to help you.

7.   Fuel Your Body with the Foods it Needs:  If you truly want to look lean by summer then eat what your body craves--good, whole nutrition. Eat plenty of lean protein, fresh fruit, veggies and clean fats such as flax seed oil or fish oil and raw almonds.  As I always say, if God didn’t make it don’t eat it.  Processed foods are filled with toxins, stay clear of all junk food, it will only make you tired, stressed, fatigues and you will have to workout harder in the gym to see little progress if any.  Proper nutrition is essential when living a LivFit Lifestyle.

8.   Log Your Success: Keep a diet and fitness log in addition to a gratitude journal. Each day write what you ate and what exercises yhou did, along with how you felt and how proud you were of yourself.  Then retire by giving thanks for your miraculous body and the fantastic day you had.  By focusing on the positive your subconscious mind will create new beliefs which support your heart’s desires of achieve success.

By doing these simple tips you will be able to transform your physique by summer. Follow through ~ consistency is key!  Plan ahead, make your workouts count and eat smart, and before you know it you will be stronger, leaner and more confident than ever before! 

Happy training!

 Carol Whitaker

Lifestyle Fitness Coach & Consultant

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Learning to control your thoughts is the first step to creating your dreams.  By choosing to be the master of your mind you will be able to be optimistic and happy regardless of the world around you.  Going from negative to positive the neurons in your brain will remap the pathways as well as the brainwaves will shift to a more productive energized frequency. 

Mastering your mind has many benefits, you will have inner-peace, better health and more abundance, in each area of your life. By choosing to be the master of your thoughts is liberating!  Thinking on purpose will free you from limiting thoughts that do not serve you, you will be able to let go of the past and focus on a bright future.  Every aspect of your life is a reflection of your inner feelings and emotions which is created by habitual thoughts.  What have you created so far?

Your body is also a manifestation of how you think and feel.  I can look at person and know what their habitual thoughts and feelings are.  How do you feel?  How is your health?  What is your inner dialog?  Are your thoughts positive or are they negative and self-sabotaging?


Choosing on a conscious level to be thankful for your body, life and relationships will profoundly have an affirmative effect on the world around you--like always attract like unto it--it's the universal Law of Attraction.  Learning to be the master of your mind takes time, perseverance and commitment.  If practiced daily within time thinking positively will become natural, you will begin to see a glass as “half full” rather than “half empty”.


Meditation is an excellent way to learn to control your mind.  Each day take 5 to 20 minutes to ponder and focus on stilling your mind and allowing your spirit to radiate peacefully within.  Concentrate on your dreams in the present tense and see yourself as you wish to be.  If drifting thoughts enter your mind, let them go, then replace them with thoughts which you want to manifest.

You have attracted your life experiences and body as it is now by your past thoughts, feelings and emotions.   In fact, you manifest your reality each and every day whether you know it or not, by your past thoughts. I have been a Lifestyle Fitness Coach for over 10 years.  When my clients reach out to me they each have a desire for change, they want to be happier, healthier and more successful. 


You may want to lose weight, improve your marriage, relationships, desire for more income or want a higher self-esteem and more confidence, it doesn't matter what you want to improve, it all begins by knowing that you can create your life on purpose.  Each of us have a deep longing for inner-peace, happiness, acceptance and love. Even though we want to manifest a happier, healthier way of life if we do not learn how to shift our way of thinking we cannot create the life of our dreams—nobody can. 


When you control your thoughts you control your emotions and attract more love, contentment, happiness, appreciation and self-acceptance of all that you do.  When you take time to release limiting thoughts and replace them with new commanding thoughts of creation she began to manifest your heart’ desires and shift your belief system to being powerful, enthusiastic, and joyful your life will shift in miraculous ways.

You can create the life and body of your dreams!  Your higher-self already innately know everything which I’m about to teach you, you have just forgotten along your journey called life.  When you get goose-bumps or feelings of peace that is your spirit confirming that what you are learning is exactly what you needed to learn.  

As you reconnect with your inner-self and tap into the power of your mind embrace your truth fully, love everything about you now.  Have appreciation and gratitude for your beautiful life and the lessons learned along the way, and soon you will be well on your way to attracting and creating that which your heart desires. 

It’s so much fun to set an intention and then to allow that which is wanted to come to you! Remember, you are a powerful creator of your experiences, so dream big dreams and have faith that dreams really do come true! 

Carol Whitaker
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5 Streamline Effective Abdominal Exercise

Want to get a slim stomach in quick time? No need to go to the operating room for liposuction. Just do this exercise regularly, at least 30 minutes a day and you'll see the difference in no time! Excerpted from Health, the advice is given Baganza Ramona, a personal trainer who helped a number of Hollywood celebrities get beautiful body shape
1. In-line Skate
Maybe in-line skates are less popular today. But you know, that roller skating fun activities can destroy the fat and calories in fast? Move your feet to move from side to side spur thighs and buttocks to work harder, so that the muscles become too tight. Try you glide in a sturdy, stable and flat. Skate for 30 minutes, can burn 425 calories.
2. Run
Running can burn as many as 374 calories in 30 minutes. To get a flat stomach, ran on the field is slightly uphill and not too wide, so that the abdominal muscles, thigh to toe working optimally. So that the foot is not too sore after exercise, ran quickly and quietly in turn.
3. Jump Rope
In addition to maintaining physical fitness, jumping rope can burn hundreds of calories and produces a flat stomach. Jump rope for an hour can burn about 730 calories (for people weighing 72 kg), 910 calories (for weight 90 kg) and almost 1,100 calories (for 108 kg weight). Do a jump rope for at least 30 minutes every day.
4. Hula Hoop
The larger the circle, the greater your power to turn it around and goes down more calories. Turn the hula hoop just in the abdomen and around the waist. You can vary the motion standing on one leg so as not to bore. Do the hula-hoop for 30 minutes, can burn 300 calories. Imagine the results obtained if you do it every day!
5. Tennis
This exercise can burn 272 calories in 30 minutes. You do not need to play tennis as hard as athletes of the world to get a flat stomach. You do not have to look for a partner to compete. Find a flat area near a wall or garage that can reflect the ball well. Standing in front of a wall with a distance of 10-25 feet. At the ball toward the wall is consistent, ranging from 50 to 100 blows. Combine movement with a backhand to forehand to maximize results.

That's 5 types of exercise are believed to be able to streamline your stomach and prevent overweight. Good luck and always the spirit to achieve a healthy life and having an ideal body shape. Kosistensi is the key to the success of any exercise program described above.
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Releasing resistance is often easier said than done, so, how is it that we can release this resistance and finally make better progress?  It’s by paying attention to your feelings to allow that which you desire to come to you. 

Learning to recognize the feeling of resistance is the first step.  By understanding that ill feelings towards a thought or experience is actually resistance to letting go you will be able to come to understand that you can let it go by focusing on the positive, and before long you will be relishing in the beautiful treasures that life is bringing to you.  You will shift to attracting amazing experiences you wish to attract, and they can manifest much more quickly and easily!

Resistance is your internal guidance system reminding you that you are off course of achieving that which you long for.  It’s common to have formed a strong habit of allowing ourselves to be loaded down with resistance which is wreaking absolute havoc in our bodies and lives.  It is keeping us stuck and unhappy.  By holding on to resistance you will find that you’ll have more confrontations with family and friends, you’ll be moody, you won’t want to exercise and your creativity goes down the drain.

If you suspect that you may be struggling with resistance don’t try to hide it under the rug or talk yourself out of it, make peace with it by looking at the life lessons and realizing that your limiting beliefs do not serve you.  Dream big dreams then allow your higher self to radiate and lead your way by following your heart.  If you focus on following your bliss each new day then synchronicity will play a daily role in your life, thus bringing to fruition that which you desire.


  • Living in the moment.  Live in the now by focusing on the present.  All your power is in the Now!
  • Move forward in Faith believe that the Lord clears your way before you.  Faith always proceeds the miracle!
  • Discipline your dominant thoughts.  Set goals & an action plan then think success and expect excellence!
  • Be clear about what you desire exactly, feel what it feels like as though you have it now to supercharge manifestation!
  • Let go of negative friends and associate that are energy suckers, only talk to people who make you feel better about yourself.
  • Follow your bliss!  Do what makes you happy and show thankfulness & appreciation for your body and for the world around you.
  • Embrace taking the path of least resistance by have a positive mental attitude.
  • Create new truth in each area of life.  Your habitual thoughts create beliefs, so think on purpose!
  • Meditate morning and night in bed. As you begin to awaken focus on your dreams with gratitude and again at night as you drift off to sleep.
  • Share your light within with others by doing charity.  Charity is the pure love of Christ ~ serve others often!
  • Take focused action and follow through with your inspired goals.  Your higher self knows your destiny, trust what you feel and believe that all things are possible if you believe it!
  • Let go and TRUST that the heavens will orchestrate the universe to attract your desired manifestations.  With God, all things are possible!
If you practice living the letting go and letting God you will be able to shift from a negative resistance mindset to a powerful mindset of creation.  Thoughts have energy frequency vibration, stay in the vibration of creation by having faith that it will only get better, the best is yet to come!

Carol Whitaker
Lifestyle Fitness Coach & Consultant
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6 Steps To Prevent Shrinkage Of skin After Diet

One of the problems often experienced after a strict diet is visible sagging skin and sagging. This could happen because of weight loss is too rapid and drastic result follows the pattern of fad diet (diet temporarily, eg occupation diet, carbohydrate diet).

Your skin has several layers of fat. When there is a drastic weight loss and fast, the body does not have much time to adjust to the new body shape. Slim body looks loose but certainly less interesting to watch. If you do not want that to happen, there are some things you should consider before making a strict diet.

1. Start Age Diet While Still Young
If the excess weight since the age of 20, consider diet when you're young. Excerpted from the Health Me Up, the skin gets older it is more difficult to adjust the shape of the body due to reduced elasticity. But do the diet for health reasons, not just for appearance. It will keep you motivated to live a healthier diet.

2. Lose Weight & Slowly Phased In
More short-term diet reduces muscle mass than fat. As a result, metabolism is compromised, damage health and make the body weak for a long time. Do not rush to lose weight. Do it in a healthy diet, regular and gradual. Add weight training in your exercise routine. Lifting weights helps build muscle which will tighten the skin.

3. Combine with massage
Proper massage helps tighten the muscle and skin. Do massage regularly, at least two weeks. Massage should be done by experts or trained staff to be safe and effective results, because they recognize the anatomy of the body.

4. Drink Plenty of Water

Water can increase the elasticity of the skin as well as maintain it. Drink water at least two liters a day. Water is also very good for helping weight loss. Make the stomach feel full without the calories, thus preventing you from overeating.

5. Keep your intake of Eating
High protein foods like low fat milk, nuts, seeds and fish also contains collagen which helps to maintain skin elasticity. So also with fruits and vegetables, in addition to helping the process of weight loss also tightens the skin. In addition, fruits and vegetables contain lots of water helps the skin back into shape after a diet.

6. Avoid Yo-yo Diet

The important thing to note is; diet that is too tight or the wrong diet can damage the skin's elasticity. This diet also reduces the skin's ability to get back into shape. So avoid yo-yo dieting and maintaining a healthy diet and regular exercise.
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5 Habits That Derail The Diet Program

Diet is an effort will be undertaken to lose weight by applying a good diet program to achieve the ideal body shape. But sometimes your body shape but still not be ideal
heavier. Many people are asking why? All it means you are running with the wrong diet. The wrong diet can be caused from lack of proper diet and tend to be wrong. Here are five ways of life to make your dining desires to be not well controlled:

1. Let Stomach Hunger
Eating when hungry is not recommended by nutritionists. They were advised to eat it before the hungry. Eat when hungry will trigger you to eat food to excess. In this situation, people tend to eat far more than the limit stomach. This is the reason why the diet is too strict is recommended, which even lead to obesity.
2. Easy to Achieve Food
If you put just a snack on the table, all foods can be gone in a flash. Note, if you keep enough food in the drawer and not be seen, the food will take longer end. So make sure you do not put food that can be easily affordable.

3. Eating in Large Plates
If you eat a large plate, chances are you will pick up food in large portions as well. Piles of food in the dish must be spent by you. Actually this is only an illusion of the eye. If you eat a small dish, you'll quickly feel full because the food looks a lot to fill the plate.

4. Eating with the Quick
Eating slowly makes you feel full faster than fast food. This is evidenced by a study. Revealed that when eating slowly, the brain has more time to deliver a sense of fullness and tell you to stop eating. In order to control, chew the food as much as 15 to 20 times. Pauses before bribing food again.

5. While Eating for Men

Eating while doing the activity makes you not focus on the food presented. So without knowing you continue to eat it. Therefore, avoid eating, especially eating snacks while watching TV, working at the computer or reading a book.
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Water is often overlooked as an intricate part of the fitness equation.  Too many people run around all day and forget to drink water.  Drinking at least 80 to 100 oz of water daily has many health benefits, not only does it keep your cell hydrated and your organs cleansed by removing toxins and waste but it also  curbs cravings and raises the metabolism, inducing weight loss.  Water hydrates the skin which will make you look younger and youthful.  When the body is well hydrated it has more energy and vitality as well.  

Many of us mistake thirst for hunger.  When you are craving a snack or a pick me up treat in the middle of the afternoon typically it’s actually your body signaling it needs to be hydrated.  If you drink at least 15 oz of water and then chew gum or brush your teeth, your mind will realize that the needs were met and the hunger pangs will go away. 

If you want to perform at your best during exercise, keep your body hydrated throughout your training. Sweating away even just 1 percent of your body weight (a pound and a half for a 150-pound person) can place added stress on your cardiovascular system and will induce fatigue which can impair your performance in the gym.  Dehydration can also affect your mental sharpness causing a fog like feeling as well as hand-eye coordination.

The American College of Sports Medicine recommends the following guidelines for keeping the body hydrated:

·         Before Exercise: Drink at least 16 ounces of fluid about two hours beforehand.

·         During Exercise: Drink 5 to 10 ounces every 15 to 20 minutes.

·         After Exercise: Drink 16 ounces for each pound of body weight lost during activity.

To increase energy and stamina in the gym drink branch chain amino acids (BCAA’s) in your water, you can buy it in powder form or in pill form.  It will aid in getting the needed building blocks to your tired muscles.  You can also mix in Green2o by Liv International which is made of chlorophyll, fulvic minerals and peppermint for added PH balance and energy.

So don’t forget to drink up!  Take a water bottle with you everywhere you go--be sure to drink purified water.  If you don’t have a water filter you can by a gallon water purifier at Walmart or Target. 

Thanks for reading... Until next time Liv Fit! Train Hard! Liv Happy!

Carol Whitaker
Lifestyle Fitness Coach & Consultant

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Healthy Eating For Weight Loss

Looking for a healthy diet to get enough nutrition while you are doing a weight loss program is not easy. Especially if you are not able to eat in the dining or restaurant and you are saying so in your favorite foods. Food is essential for the body to produce a useful calories to sustain life. You do not just stop eating your favorite foods, but the best is that you should eat to make ends meet, but you can still keep the calories that go into our bodies. So in the end you will be able to make your weight loss program as well. All you need to realize is if you do a strict diet, dangerous to health than you probably would not do it in the long term diet.

The first thing you need to do is commit to eating out less. If you eat at them more than a few times a month, you eat them too often. Sometimes they can not be avoided and when it pays to know how to order. Order a lean meat that is free of heavy or sweet sauce and ask the waiter to have the meat cooked with butter instead of margarine. If you can order a beef stew or roast that's even better. Skip the side that is no longer some vegetables and ask them to be ready with no sauce and no added fat.
If the people you are eating with are okay with it, ask the waiter to remove the bread basket. If your dining companions want the bread have them put it on their side of the table out of sight and out of your reach. Ask the waiter to bring you a to-go box when the meal is brought out. Immediately put half of your dinner in the box and close it. This way you can feel like you ate the entire meal without actually eating the entire meal and you have a healthy lunch for the next day. You might think that since you are boxing up half of your meal that it is okay to order whatever you want, but do not do this. Take note of the dishes you really want and learn to make a healthier version at home.

You should read labels when you grocery shop. With that in mind, though, most of the food you buy at the grocery store should not have a label. You should be shopping the perimeter of the store and staying away from the center isles where the processed food is located. Your shopping cart should be full of lean meats and produce because these things should make up the bulk of your diet. If you buy whole grains and dairy products make sure you read labels. Do not buy products with added sugar and if you cannot pronounce something on the ingredients list you should not put that food in your shopping cart.

Desert is the next order of business, because life is no fun without a little desert from time to time. That is not to say that it is okay to have desert every day, but a couple of times a week should not hurt. Just remember to work it in to your calorie budget and have your desert on a day you work out. Substitute your favorite deserts with a healthier counterpart when you are trying to lose weight. One easy switch is trading frozen yogurt for your ice cream fix. Frozen yogurt is easier to work into a calorie controlled diet and it tastes so good that you will never miss the ice cream.

Adopt one of these new habits each week until all of them are a part of your life. Then, you will not even have to think about your diet anymore. Do not say that you will start tomorrow because this can lead to that “last supper” binge. Make a commitment and start right now.
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8 The Effect Of Drastic Weight Loss

Today many people who want to lose weight in a short time, when you lose weight in a short time can cause some of the risks and adverse effects to health. What is it?

Rapid weight loss usually occurs in abnormal and alarming because within a short time about 1-2 weeks. Most people do this before an important event like a wedding.

But unfortunately, lose weight quickly is not the best way to diet because there are some serious consequences that can occur in the person's health, regardless of whether the target is reached or not.

Here are some health problems that may arise,namely:

1. Reduce the metabolic rate

Body naturally has a way to protect the system against excessive weight pernurunan. If the number of calories a sudden drop, the body compensates by reducing the body's metabolic rate.

2. Loss of muscle mass

The body will go into the process of ketosis (burning muscle for energy) to reduce hunger, but this way is not safe and healthy. If the fat content is reduced, then the body will lose some of its muscle mass.

3. Malnutrition

When this diet will severely limit the intake of food is consumed that is not often the amount of nutrients in the recommended age and malnourished. If allowed to continue could have a serious risk to health. Malnutrition also causes reduced intake of vitamins and minerals that can weaken the hair follicles and makes it brittle and fall out.

4. Skin Problems
Studies show when weight is lost quickly, the skin does not get enough time to shrink the size of the new age thus causing stretch marks. There was also the possibility of having flabby skin.

5. Insomnia
Generally difficult to get time to sleep and good night's rest when the stomach is empty or hungry, these conditions lead to sleep disorders over time could be insomnia.

6. Diarrhea
This condition can also cause severe diarrhea, sometimes accompanied by constipation. This condition can certainly help you lose weight, but at a certain period can lead to dehydration and even life-threatening.

7. Eating disorders
Eating disorders are known to cause various health problems such as malnutrition, loss of electrolytes, minerals, anemia, hypertension, hormonal imbalances, infertility, osteoporosis, fatigue and organ disorders.

8. Heart disease
Rapid weight loss can depress the heart and makes it more stressful, this condition could be one factor in the risk of heart disease so people who go on a diet 'yo-yo' at greater risk of cardiovascular illness.
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Living a healthier, happier way of life is the result of making you a high priority.  How can you fully be the best you can be by constantly put yourself on the back burner? 

By ignoring your desires you will find that your emotional hunger will increase for self-love, understanding and affection, which will ultimately lead to turning to junk food, aka "comfort foods" to fill your emotional needs that have not been met by you, and in the end the foods you turned to for comfort are not comforting at all.  Eating foods high in fat, sugar and sodium ultimately ends in sadness, weight gain and frustrations.

By following my blog I'll teach you how to live the LivFit Lifestyle. You can regain control of your life & thoughts one day at a time.  You can achieve fitness success if you embrace these simple tips to living a fit.


I've struggled with Chronic Fatigue Syndrome for 20 years which was actually a gift in my life; had I not suffered with severe fatigue I would not have studied health, fitness & nutrition religiously.  I still study daily, I want to improve all I can each new day. Over the years I learned to love me completely, to embrace eating whole foods, to have the desire to exercising daily and to have a positive mental attitude. Doing so I literally transformed my life in every way – YOU too can transform your life ~ the choice is yours.  Leave all your excuses behind and make today the first day of your new way of life.

Living my LivFit Lifestyle is just that it's a way of life!  It's not a diet, I don't believe in diets--diets only end in weight gain after the body has been in deprivation mode week after week.  If you want to have a treat now and again, that's okay, just be sure to eat healthy whole foods most of the time and of give unconditional love and appreciation for your miraculous body each day.  

By relishing in my LivFit Lifestyle you will lose weight, have more energy and feel empowered too! Before long, your family and friends will be asking what you've been doing as they see the New You shine through!


To begin you must LOVE EVERYTHING about YOU Now!  Love and praise your beautiful fat-burning machine, your body, that gives it's all for you every day.  Then follow my LivFit tips below full-heartedly and watch your life and body transform in miraculosus ways!

1.      Set Goals Weekly

Each week set 3 short term goals and 3 affirmations regarding diet & exercise.  Place them where you can read them aloud with energy morning & night and be sure to write then in the present tense.

2.      Visualize Success!

Find a picture of the physique that you want. Post it where you see it every day to keep you     n track!

3.      Create an Action Plan

Plan your exercise routines & meals a few days in advance. As the old saying goes, "If you fail to plan, you plan to fail..." Plan your road map to success; take it seriously every day.

4.      Journal Keeping

Diet & exercise journals are a must!  Keeping track of everything you eat as well as your exercise routines holds you accountable to you! Track everything you put in your mouth & what exercises you do daily.

5.       Drink Up

Filtered water is a powerful tool to aid in weight loss. Aim for 80 to 100 oz a day, especially if you're training hard. I suggest drinking 2 oz of Liv Sxinney in your water throughout the day to detox the cells for faster recovery, for energy and weight loss.

6.      Eat Often

Eat every few hours. Plan to eat every 3 hours consisting of lean protein, complex carb & fresh veggies for three main meals and 2 to 3 protein snacks in between. Doing so will keep your metabolism fired up and you'll have more energy.

7.      Get your Zzzz's

Sleep is imperative to repair and rejuvenate the body.  Muscle growth happens during sleep, so if you want to see results from your hard work in the gym get to bed by 10:30 pm each night.

8.      Have Fun!

Being happy is the cornerstone to success.  Do what makes you happy each day.  Set time aside for YOU!  Treat yourself as though you were royalty, because you are in fact a queen!

Living a LivFit Lifestyle is truly a gift that only you can give to you.  I hope you choose to finally take control of your health today!


With love,

Carol Whitaker

Embrace Your Journey to Success

Lifestyle Fitness Coach & Life Success Coach

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Diabetics Should Avoid 5 Foods This

People with diabetes must have been completely avoid sugary snacks. In fact, sugars are everywhere, including in food and beverages that you did not previously have thought. Such a variety of sauces and cereals are also potentially raise blood sugar levels.
And with an unhealthy lifestyle and lacking in a diet, diabetes is very difficult to prevent its development.
On average Americans consume more sugar than the recommended standard. Every day they mengasup 475 calories from added sugars, or the equivalent of 30 teaspoons of sugar. The figure is 3-4 times higher than the American Heart Association recommendations.

Sugar high in calories, so sweeteners are also often be avoided by people on a diet. In this article we will know and recognize what foods that contain sugar.
There are five types of food that contains sugar is quite high and should be a concern for you people with diabetes, following the food in question:

1. Pasta sauce
Sugar is often written after the puree and tomato juice on the label pasta sauce. The sign, sugar is the third most important compositions in pasta sauce. One well-known brands of pasta sauce contains 15 grams of sugar (about 4 teaspoons) per 1/2 cup serving. Choose a sauce of sweetener (corn syrup may be) written at the end of the composition or not listed at all.

2. Salad dressing
Fat-free salad dressing that does not mean sugar free. To maintain it, the manufacturers use sugar and salt. Honey and fruit juice concentrate so often the main source of calories in salad dressing. Sometimes in the 2 tablespoons sauce 2 teaspoons sugar there.
Use the sauce is made from canola or olive oil major. Although high in calories, both good for the heart. But do not use excessively.

3. Smoothies
Smoothies in the package may contain sugar in large quantities. One of the leading brands contain 38 grams of sugar (9 1/2 teaspoon) and 230 calories per bottle. Although some sweetener derived from low-fat milk (lactose) and blueberry juice (fructose), sugar second only to milk in the list of ingredients. To be healthier, make your own smoothies at home.

4. BBQ sauce
Some bbq sauce brands contain 80% of calories from sugar. Just imagine, in 2 tablespoons of sauce, there are 3 teaspoons of sugar. The raw material consists primarily of tomato puree, high fructose corn syrup, and molasses. However, there is also a barbecue sauce containing less sugar.

5. Multi-grain cereals and crackers
Cereals and crackers made from whole grains (multi grain) is healthy. Besides containing lots of fiber, these foods are also low in fat. However, healthy food is often high in sugar. Per cup multi-grain cereals containing 6 grams of sugar. Choose a plain or natural course. Add fruit or a teaspoon of sugar if you want it manis.Cracker too. A portion could contain 4 grams of sugar. However, there are several brands that contain no sugar at all.
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Green Tea To Overcome Bad Breath

Content of antioxidants in green tea is not only useful for fighting cancer. According to recent research, the content can also relieve halitosis or bad breath odors due to various reasons, including cavities.

Antioxidant compounds called polyphenols are believed to eliminate the various causes of bad breath. Even a variety of disorders associated with bad breath, such as cavities can also be prevented by diligent drinking green tea.

Of all, can be found the additional benefits of green tea in the field of oral health

Types of polyphenols or antioxidants in green tea can alleviate bad breath is epigallocatechin 3 gallate (EGCG). It is said in the report of experts, the content of EGCG is one of the most interesting component in green tea leaf.

This reinforces the benefits of green tea as a superfood or food or beverage with various properties. Previously, the content of polyphenols in green tea are believed to reduce cancer risk and protect the heart from damage.

Various previous studies even mention, the content of antioxidants in green tea can prevent a variety of neurological disorders caused by the aging process. Neurological disorders including Parkinson's and is one form of dementia that is alzherimer.

In essence, green tea raw material hardly different from the raw material of black tea. The difference lies only in the processing process, which makes green tea has less caffeine content but it has more polyphenol levels.

Since thousands of years ago, this one kind of tea is traditionally consumed by the population of China and the Far East. Usually drunk without sugar, so the number of confirmed very few calories and is suitable for people who are dieting to slim down.
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5 Best Food Additive Blood

Do not dismiss if your body is deprived of blood. Especially for women who are on a diet, a greater rate of decline in blood because it does not get much nutrition. Red blood cells (hemoglobin) play a very important for health, because the blood that transports nutrients and oxygen. If the lack of blood, may experience early symptoms of anemia such as weakness, lethargy and fatigue.

If the lack of hemoglobin, do not rush to drink blood booster supplements. As a first step to overcome lack of blood, you can choose a more natural way is by eating healthy foods. Excerpted from the Health Me Up, here's five best foods to increase blood.

1. Meat
Meat can increase hemoglobin and iron-rich. In addition, the meat is easily absorbed by the intestines so it does not cause gastrointestinal blockage. However, do not over-eat meat because it can create the risk of heart attack increases. Eat low-fat meat with a balanced diet.

2. Vegetable

Vegetable food is one of the blood booster. However, not all vegetables can reduce anemia. Vegetables such as spinach blood booster, sweet potatoes, green peas, red beans, cabbage, turnips, potatoes, broccoli and mustard greens. Of the many vegetables, sweet potatoes are the best natural remedy to increase the number of red blood cells. Sweet potatoes contain iron, turn the red blood cells and increase oxygen into the blood.

3. Fruits
Fruits such as raisins, prunes, apples, grapes and melons, not only to increase blood flow, but also increase the number of red blood cells. Oranges and limes also add iron to your body.

4. Almonds
Some types of nuts can overcome the shortage of blood, especially almonds. 1 ounce of almonds a day provides 6 percent of iron into the body. In addition, the price of almonds is relatively cheaper than other nuts.

5. Bread, oatmeal, and cereals
The third of these foods provide 20 percent of iron if you eat them every day. Wheat to make the body healthier so it needs to be included in your diet list. Wheat also has a lot of iron which reduces your risk of severe anemia.
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Detok Methods And Weight Loss With A Diet Of Fruits

Diet of fruits become one of the trusted methods of effective diet to lose weight. Diet is also claimed to remove toxins from the body due to the accumulation of consumption of alcohol, dyes or artificial sweeteners and processed foods. How to do a diet of fruit, is to eat one item / piece of fruit every two hours, for three days. Many experts have recommended a diet of fruits, because the diet is known to produce safe and effective weight loss. Here are 6 benefits of a diet of fruits such as weight loss described a management consultant from India the name of Dr. Simran Saini

1. Natural and Fresh Food

According to Dr. Simran was quoted as saying of Health Me Up, the main point of this diet is to eat natural foods and fresh (not processed through the process) such as fruits and raw vegetables in sufficient quantities. Dieters claim that this method can get rid of toxins from the body system that accumulated over several years due to the consumption of processed foods and unhealthy. So, this diet you recommend for the consumption of fruits and vegetables every two hours for the system to a healthier body.

2. Fruit Diet for Weight Down

How this fruit diet can help weight loss? Water and fiber content is very high in fruits and vegetables make the system the body can burn calories at the same time absorb the nutrients optimally. Consumption of fiber is more intense and will make the body work harder to digest, and ultimately result in weight loss.

3. Foods that May / Not Consumed

While doing this diet method, no food / drink that should and should not be consumed. Foods that have consumed the whey protein shakes, fresh fruits, fresh raw vegetables, olive oil for salad dressing and lean protein found in fish and chicken. While the food is not eaten either caffeine from coffee or tea, alcohol, soft drinks, cooked vegetables, juices, fatty and sugary foods of all kinds.

4. Diet Schedule

- Day 1: every two hours, starting at 08:00 to 16:00, it is advisable to drink 6 ounces of protein drinks, followed by water. For dinner, eat two medium-size bowl of raw vegetable salad with two teaspoons of olive oil. Then the consumption of the four egg white grains.

- Day 2 & 3: Every two hours, starting at 08:00 to 16:00, eat one serving (about 100 calories) fresh fruit and drink a glass of water. While at night, eating two medium-size bowl of raw vegetable salad with 1-2 teaspoons of olive oil plus half a lemon. Drink a glass of protein shake.

5. In addition to the advantages Fruit Diet to Lose Weight
- Good to neutralize the adverse effects of high consumption of processed foods and excess fat.
- Helps the body's system to rest and rejuvenate.
- Control your weight because the fiber in fruits and vegetables make a full stomach faster, but longer hungry.

6. All Matches Do not Diet Fruit
Although fairly healthy, and not everyone can be on a diet of fruit. Diet method is not recommended for people with hypoglycemia (low blood sugar) and an imbalance in blood glucose. Hunger and fatigue may be experienced by dieters diet decreased motivation. These diets promise quick results, but the results may not last long if you do not maintain nutritional and caloric intake after the diet. Should not do this diet for the long term.
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You can achieve fitness success!  Anyone can, including YOU! Believe in your innate ability to being able to master your thoughts, feelings and beliefs.  When you believe in YOU fully, you have nowhere to go but up!  

Let go of negative, limiting thoughts that life is unfair, hard, and that you're not good enough to have a fit, lean physique.  You were created to be a fit, lean, sexy machine!  It doesn't matter what your past has been.  You can take control of your life now by living in the present and having an attitude of thankfulness and appreciation.  You were not created to be over weight, sad, lethargic, depressed or unhappy... You were created to live life to the fullest  joyfully by embracing all that you are to enable you to achieve your goals and dreams now! 


It is imperative to laser in and focus on your fitness goals daily. Focus on you goals throughout the day. Write your goals down (in the present tense), read them aloud with happiness and zeal each morning then again before bed, and visualizing yourself as though you have already accomplished your goals. By following through and honoring yourself you will reach your goal sooner.

Create a fertile soil for your fitness seeds to grow and blossom.  Your thoughts are your soil and your feelings, emotions and beliefs are your soil.  And faith is the sunshine and rain to keep your soil optimal for abundance of growth and vegetation.  What is your soil like now?  Is it desolate and dry?  Allow yourself to love everything about you and let the sunshine radiate from within.


If you want to achieve a lean body by summer then set fitness goals today, and create an action plan for success.  Keep them simple, set goals that you believe you can do within the next week or two, then allow them to come to you by feeling and choosing to be happy now!  Read your goals aloud each morning and night with enthusiasm.  Visualize your body each day as you wish it to be as though you already had your dream body.  Allow your mind to work on your body for you, doing so you won't have to workout so hard, and you will naturally begin to crave healthier food choices too.


Your feelings are your internal compass, pay attention throughout the day to what you are feeling.  Do things that bring you joy and happiness.  Share your time and gift with others, charity is the most powerful way to be in alignment with your higher self and with the powers of heaven.  So serve, love and believe that all things are possible and then take action to create the life & body of your dreams. 

Believe you deserve to live the life & body of your dreams.  Tell yourself all day long, "I CAN achieve my goals!"  " I feel thinner and stronger today!"  "I Believe in ME!"

Truly Believe that you are already perfect as you were created.  Believe that you are a powerful creator of your own destiny. Believe in your dreams by dreaming BIG Dreams... Remember, dreams really do come true but only if you believe!

Embrace Your Journey to Success

Carol Whitaker
Lifestyle Fitness Coach & Consultant

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