2011 Goals!

2011... Learn The Secret to Achieving More in the coming year!
>> Do you want to achieve more in 2011?
>> Do you want to build a better body?
>> Are you ready to make 2011 your best year yet?
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If you answered "yes" to any one of these questions, and you're ready to learn the best known secret for achieving everything you want in life...
Then continue reading to learn the most powerful "exercise" you can do TODAY that can completely transform your life...
The "secret" is the magical, potently powerful "exercise" of goal setting.

Even though it's the New Year, I'm just not that much into "resolutions." In my opinion, resolutions tend to be short-lived and are soon overshadowed by our old habits. Instead, I prefer to set specific goals.
In fact, I like to take time, each year, and reflect on what I've achieved over the past year, as well as set new goals for the coming year.
Now, before you say to yourself, "Oh, yeah. I've heard all that fluffy goal-setting stuff before." Please consider these interesting facts:
• People who set goals are TEN times more likely to achieve more in life than those who do not. (This is proven by scientific studies!)
• People who set financial and professional goals earn, on average, 80% MORE than those who do not.
• People who set physical goals (such as weight loss or muscular gain), are 400% more likely to achieve them than those who do not.
I'd say it's safe to say that those who set goals are more successful in life than those who do not. Wouldn't you agree?
So the most valuable exercise you can do all year is to perform this simple, but powerful exercise.
Please, stop everything you're doing right now, and take the time to do this. I guarantee you won't regret it! If you want to improve your life in any way, if you're ready to achieve MORE in any area of your life in 2011, then you have to DO something about it. (You can't just talk about it.)
And the simplest and easiest way to begin is to set your goals. Right now.
For those who know me, this is an "exercise" I perform—and encourage others to do the same with me—every year and throughout the year. (Personally, I have made a habit of setting personal, professional, and spiritual goals every quarter, based on the overreaching goals I set at the beginning of the year, and I've never regretted the time and mental energy it takes to do so.)
It's always worked marvelously well for me, as it has for plenty of others. And I am absolutely, positively certain the exercise of goal-setting can do the same for you too!
Here's how it works...
Simply ask yourself this question:
"If you and I were talking on the phone, or sitting together in person ONE YEAR FROM TODAY... What, specifically (think personally, professionally, and spiritually) would have had to have happened for you to feel happy with your progress?"
This very simple, yet astonishingly powerful question can yield extraordinary dividends! And every year, I'm inspired to build on what I accomplished the previous year. So each year just keeps getting better and better! I have so much to be thankful for.
So, let's get started on your goal setting for 2011.
Remember, if you're having a difficult time thinking, articulating, or writing out your goals... Try asking yourself the opening question of my message (above). This is a great mental exercise that has always worked well for me. And, I'm sure, if you use it, can work wonders for you too.
Here's to a happy, healthy, and very prosperous New Year!

Suitable foods for Diabetes.

Diabetes: Suitable Foods


Diabetes affects different people in different ways, depending on their degree of diabetic complication, but, while different amounts of carbs may be eaten for this reason, the types of foods to eat and to avoid is the same for all.
Below are lists of foods to avoid, and foods to eat. Below those are two lists of fruit and vegetables which give quantities that provide 10 grams or 5 grams of carbs. These lists are by no means exhaustive. They are here to help you to decide what and how much you can eat to eat to manage your condition.

NOTE that the lists do not mention nuts. This is because nuts generally come in packets which list their carb content. The 'nuts' to beware of are peanuts as these are not true nuts, but legumes (like peas and beans) and have a higher ratio of carbs to protein and fat.

AVOID THESE FOODS
Below is a list of foods to avoid. Some will be obvious – others less so.
• Sugar and artificial sweeteners, including honey. The only allowed sweetener is stevia. (Sugar is a problem as it is addictive. I suggest you cut down gradually until you can do without. The other option is to go 'cold turkey' and stop it altogether. This will give you withdrawal symptoms, just like stopping any other addictive drug. But this will wear off within about two weeks.)
• Sweets and chocolates, including so-called sugar-free types. (If you want a chocolate treat, say once a week, then eat Continental dark chocolate with 70% or more cocoa solids, not the British stuff where sugar is the first named ingredient.)
• Foods which contain significant proportions of things whose ingredients end in -ol or -ose as these are sugars (the only exception is cellulose, which is a form of dietary fibre)
• "Diet" and "sugar-free" foods (except sugar-free jelly)
• Grains and foods made from them: wheat, rye, barley, corn, rice, bread, pasta, pastry, cakes, biscuits, pies, tarts, breakfast cereals, et cetera.
• Starchy vegetables: potatoes and parsnips in particular; and go easy with beet, carrots, peas, beans, et cetera and packets of mixed vegetables which might contain them
• Beans with the exception of runner beans
• Milk (except in small quantities)
• Sweetened, fruit and low-fat yogurts
• Cottage cheese (except in small amounts)
• Beware of commercially packaged foods such as TV dinners, "lean" or "light" in particular, and fast foods, snack foods and "health foods".
• Fruit juices, as these are much higher in carbs than fresh fruit. (If you like fruit juices as a drink, dilute about 1 part fruit juice with 2-4 parts water.)

Now that you think there is nothing left to eat, these are foods you can eat:
• All meat – lamb, beef, pork, bacon, etc
• include the organ meats: liver, kidneys, heart, as these contain the widest range of the vitamins and minerals your body needs (weight for weight, liver has 4 times as much Vitamin C as apples and pears, for example);
• All poultry: chicken (with the skin on), goose, duck, turkey, etc. But be aware that turkey is very low in fat, so fat needs to be added.
• Continental sausage (beware of British sausage which usually has a high cereal content.)
• All animal and meat fats – without restriction – never cut the fat off meat.
• Fish and seafood of all types
• Eggs (no limit, but avoid "omega-3 eggs" as these have been artificially fed which upsets the natural fatty acid profile)
• All cheeses (except cottage cheese as this has a high carb content and very little fat)
• butter and cream (put butter on cooked veges instead of gravy; use cream in hot drinks in place of milk)
• Plain, natural full-fat yogurt
• Vegetables and fruits as allowed by carb content. (See tables below)
• Condiments: pepper, salt, mustard.

Diabetic Christmas Cake!

Sugar free Christmas Cake!
This Christmas, stay healthy by eating healthy food and if you suffer diabetes then this sugarless Christmas cake recipe can help in keeping your diabetic levels under control. This Christmas cake recipe has no sugar as the ingredient. Take a look at how to prepare the sugarless Christmas cake recipe for this Christmas.
Cake Recipe -
Ingredients:

1.2 cups raisins

2.2 tsp brandy

3.1 1/2 tsp water

4.1 cup pumpkin puree (for sweetness)

5.2 eggs (beaten)

6.1/2 cup apple sauce

7.1/2 cup skimmed milk

8.1/2 cup pecans (ground) any nuts of choice

9.1 tsp cinnamon (ground)

10.1 tsp pudding spice

11.1 cup flour (all purpose, sifted)

12.Pinch of baking soda

Method:

1.Soak raisins in brandy and water overnight.
2.Combine pumpkin puree, eggs, apple sauce and milk.
3.Mix the soaked raisins nuts and spices with sifted flour and baking soda. Also can add a teaspoon of brandy to the flour mixture if you like the bitter taste. Thoroughly mix it with spoon.
4.Grease and line the wax paper in a cake tin.
5.Preheat the oven at 250 C

6.Bake the cake for 10 minutes at 200C and then bake for another 10 minutes with reduced heat at 180C until browned. Tasty sugarless Christmas cake ready to serve.

Christmas Holiday Season!

Christmas is almost here and the party season is upon us. It is a time to eat, drink and be merry! But what is you want to stay in reasonably good shape throughout the holiday period or have just started a fitness programme.
I have some tips and strategies for staying on track, or at least minimizing the effects of the indulgences at this time of year.
Firstly, remember that most holiday favourites – such as turkey, potatoes, sprouts and gravy are not necessarily bad for you. In fact, these foods are packed with nutrients. However, preparation and portion size make all the difference, as well as self-discipline.
Before The Christmas Rush.
It is a good idea to lose the mentality of dreading Christmas and New Year and it’s accompanying weight gain. You will be miserable and will not be a very jolly Santa! Remember that it is a time of year for celebration with family and friends – including parties, presents and your Nan’s home-made pie! Everywhere you look you will see studies saying you will gain ten pounds during the twelve days of Christmas and that it is an unavoidable by-product of the season. So if you don’t try to lose weight, but plan not to gain weight, it makes things a lot easier. In between the hustle and bustle of family gatherings and parties, make time to re-visit your goals, those you have accomplished and those ahead. Think about where you want to go and how you want to look.
During The Holidays.
Once you have decided to go into the holidays with the mindset to enjoy and succeed the next steps are to:
Minimize Stress.
Plan early to counteract potential sources of stress which have been linked to emotional food cravings. Work out ways to simplify your celebrations. It may sound obvious, but whether it means turning down an invitation to your Aunt’s annual holiday open house, or changing the menu for the day, many people have more trouble saying ‘no’ than they are ready to admit.
Don’t Starve Before You Leave.
Have something to eat before you go out to a party – some mixed nuts or a yogurt and fruit are good options. It will be easier to focus on the socializing aspects of the evening if you are not starving when you arrive. Also you will be less likely to overeat!
Adjust Your Training Schedule.
If you normally exercise for half an hour, exercise for forty minutes on the lead up to Christmas. Exercise for an extra ten-fifteen minutes per day. Something as simple as an extra cardio session for fifteen minutes at the end of a resistance workout, helps increase your metabolism. You don’t have to go to a gym to get a workout. Can you remember your last snowball fight? How about a game of football in the garden with nephews and nieces? Exercise can be a family event and you don’t have to stick to your routine so long as you are doing some type of activity. A little added exposure to the sun, even during the winter months can also be a great mood lifter.
Satisfy Your Sweet Tooth.
The candy cane is one of the best types of desserts to have as it is low in fat, it is sweet s and it takes ages to eat!
Manage Your Portion Size.
As for the rest of the year, it is never a good practice to stuff yourself in one sitting. In a buffet situation, first choose the healthier items, such as salads and lean meats, and sit down to enjoy these. For informal family gatherings, offer to bring a dish of your own too. That way you can control how the dish is prepared. If it is a roast, casserole or dessert, cut it into appropriate portions ahead of time. This makes it easier to control portion size.
Watch Those Carbohydrates!
Keep in mind that you will get plenty of carbohydrates throughout the holidays. So if you have a few mince pies or a piece of Christmas pudding, then it is a good idea to pass on the roast or mashed potatoes.
Stay Hydrated.
Make sure you are drinking at least ten glasses of water per day. Water flushes fats and salts from your body and helps you to feel full. Again, you will be less likely to overeat. It also helps to counteract the more damaging effects of alcohol, like dehydration.
Eat Slowly.
This will not only give your brain enough time to realize that you are eating, but will also allow you to really enjoy your food by savouring each bite.
Keep It In Perspective.
Enjoy the holidays! Thinking of yourself as being ‘on or off’ a diet only leads to unnecessary stress. You might focus so intently on the food that you actually forget to enjoy the festivities. For example, if you have an extra mince pie, don’t freak out for the rest of the night. If you are worried about those extra calories, you will not be a very good party guest!

After The New Year.
When all the presents have been unwrapped, it is time the reassess. Now it is more important than ever to avoid that negative ‘diet’ mentality. So if your mum’s home-made sherry trifle or your grandmother’s legendary apple pie proved too tempting to resist, get right back on track and re-visit your goals daily. One of the healthiest New Year’s resolutions anyone can make is not to beat themselves up. Always question yourself if you are using language like ‘I’ve been bad’ or ‘I’ve fallen off the wagon’ because that doesn’t promote sticking with anything. Remember that health and fitness is about ongoing progress, not 100% perfection.