Start by setting realistic goals, write them down, plan each day the night before, go to bed on time and get up early enough to do the things on your plan. Learn to cook, and always carry emergency food. If you work late plan to work out first thing in the morning, stay the course don’t blow your time with meaningless conversation, stay focused on your goals.

To break the cycle of rollercoaster dieting and live a healthier lifestyle, there are 3 key elements which work together. All three feed of each other, and any one missing element may interfere with your progress.

The Three Key elements are:

Diet and Nutrition
Aerobics or Cardiovascular Exercise
Weight Lifting

Let’s analyze each separately.

Diet and Nutrition….

As much as 70% of all disease has its origin in poor diet.
Nearly two thirds of all deaths in the U.S are diet related.
The six most common causes of death are all diet related.

They are:
Heart Disease
Cancer,
Strokes and Hypertension
Chronic lower respiratory disease
Diabetes,
Alzheimer’s Disease

African Americans: Higher Risk- Greater Need!

Health and disease statistics from the Centers for Disease Control and Preventative Office of Minority Health (CDC-OMH) not only substantiate all of the above but show that for the African American community, the reality is alarming and action is essential. Here are some more facts:

Compared to Caucasian population, African Americans have a:

Scientist, and Doctors and health researchers across the America and around the World are pointing to one thing in your life where you do have the power to change your health destiny for the better; NUTRITION.

Data from the CDC and prevention from investigation of the six most common killers point to a “Poor Diet” as the number one risk factor. And when it comes to diet, African Americans fare poorly. It’s a story of far too little of the right stuff and far too much of the wrong stuff. While the consumption of fruits and vegetables has been increasing steadily for the American population as a whole, a 10 year California Study shows it’s been declining for African Americans.

The four most common risk factors for health robbing disease are:

According to the USDA’s Center for Nutrition Policy a Report Card on the Diet Quality of African Americans’ foods such as whole grain, vegetables, fruits, and milk are the lowest for African Americans compared to the rest of the population, while meat and sodium containing foods are the highest.

High fat, calorie dense nutrient poor foods are directly associated with lower blood levels of essential and health protecting nutrients and increased risk of disease.

According to USDA data, 69% of African Americans exceed the recommended intakes for fat, as increasing numbers rely on fast and convenience foods more frequently. The trend can be seen in African American Children as well.

How to fix the problem?

More Fruits, Vegetables and Whole Grains and Milk, and less high fat calorie dense- nutrient poor foods. Cook more… eat out less. Grill, bake or broil lean meat like chicken, turkey and fish.

Become knowledgeable of Whole Food Supplements (such as GNLD Multivitamins) you need them to prevent CHRONIC FATIGUE and to increase you energy.

Now Let’s Talk Exercise: The Goal: Live long, High Energy, Look Good!

First, find your motivation and write it down, repeat it every day and believe you can make a change. Now you’re ready to get fit!

Aerobic Exercise for Men and Women: Burns fat and gives you endurance.

Weight Lifting for Men And Women: Muscle, Sculpt, Tone.
Weight lifting helps supports our joints and maintains lean muscle as we age (see carlafields.com ppt). It also aids in burning fat, it’s the fountain of youth, keeping you tight and perky!

You can workout at home doing pushups, lunges, Sissy squats, leg lifts, abdominal crunches, etc. If you have dumbbells, you can work your chest, back, triceps, biceps, shoulder; a complete workout with just 2 dumbbells.

If you are at he gym and don’t know what to do, get a trainer until you can do it on your own. Don’t make excuses, make it happen, and get rid of things that hinder your progress.

Brought to you by: Carla Fields Fitness, www.carlafields.com