The Ezine For Every Woman Struggling For The Body She's Always Dreamed Of!

June 6, 2005

Issue # 54

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1. Ramblings
2. Have the Body of your Dreams in 90 days or Less!
3. Vegetable Quiche
4. Positive values

1. Ramblings

Summer is approaching fast. This means more time outside, longer days, warm weather.

A good time to change your eating and exercising patterns: when its warm outside, it’s easy to have just a salad for lunch. It’s not even exercise but a joy to walk or jog. Go for a walk around the block at lunch time instead of eating in the canteen. Enjoy the sun and do something for your health. Eat an apple or other furits. You will see the results fast!

Enjoy!

2. Eleven Steps that Absolutely Guarantee you'll have the Body of your Dreams in 90 days or Less!
by: Christopher Guerriero

1. Persistence!

Violate this step and you'll never achieve permanent results. We recently concluded conducted a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

2. Workout around other people.

Working out with others will get you about 43% faster results!!!

3. Don't take bad advice.

Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!

4. ALWAYS keep an eye on your pulse.

When doing aerobic or cardiovascular training! Keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.

5. Surround yourself with winners.

One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.

6. Know your outcome.

Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

7. Increase you water intake.

Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.

8. Watch where your calories come from.

Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.

9. Increase the number of meals consumed per day.

On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.

10. Visualize Clearly and Often.

Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).

11. Cardio...Cardio...Cardio.

Cardiovascular exercising does more for the health and the appearance of the human body than any other form of exercise. Learn how much and what type of cardio is right for your particular body. Then refer to step #1 and do it persistently.

Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit Maximize Your Metabolism

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3. Vegetable Quiche

Makes: 6 servings

Ingredients:

- 1 3/4 cups cooked brown rice
- 2 tablespoons fat-free egg substitute or 2 egg whites
- 1 cup broccoli, chopped
- 3/4 cup corn
- 1/2 cup carrots, chopped
- 3 whole mushrooms, sliced
- 1/3 cup onion, chopped
- 2 tablespoons cilantro, chopped
- 1 1/2 tablespoons whole-wheat flour
- 1 cup non/lowfat grated cheese
- 1 cup nonfat evaporated milk
- 1 cup fat-free egg substitute or 8 egg whites
- 2 tablespoons grated non/lowfat Parmesan cheese

Directions:
- To make the crust, combine rice and egg whites, and stir well. Coat pie pan with nonstick cooking spray (nonfat), and pat the crust mixture over bottom and sides of pan.
- Combine the remaining ingredients, stir well, and pour into crust.
- Bake at 375 degrees F for 45-50 minutes. Remove dish from oven, and let sit for 5-10 minutes.

Nutritional Information:
- Serving size: 1 slice (1/6 of quiche)
- Calories: 230
- Fat: 1.5 g
- Cholesterol: 10 mg
- Protein: 25 g
- Carbohydrates: 28 g
- Fiber: 3.5 g
- Sodium: 350 mg

This is a sample of a GHF Diet Recipe - you'll find others by clicking here

4. Positive values

Rather than lamenting what you do not have, make the most of what you do have. Rather than being stopped by what you cannot do, move forward by doing what you can do. Instead of agonizing over the past or worrying about the future, make sure that right now you are the very best you can be.

Put your attention and your effort where they count. Use your energy and your time where they can make the biggest positive difference. Being positive is more than just repeating happy phrases. Being positive means living positive.

Being positive means seeing the possibilities for improvement and advancement in every situation, and acting on them. Being positive means doing what is necessary and right even if it is not easy or popular.

Positive values are more than just platitudes. Sincere positive values result in effective positive actions. And those actions will bring real, lasting and substantial achievement.

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