Okay, there is some work involved, but if you really follow this 14-day food and fitness plan from L.A. trainer Ashley Borden, you will see results. Monday through Saturday of both weeks, do some form of aerobic exercise (i.e., fast walking, jogging, or bicycling) for 30 minutes, morning and evening, at about 70 to 80 percent of your maximum capacity. In addition, add the following moves: MONDAY, WEDNESDAY, FRIDAY Do two sets of the following:15 push-ups. Try the military kind.20 biceps curls with five-pound weights. Keeping your elbows at your sides, bend your arms and lift the weights to your shoulders, then lower.20 triceps kick-backs with five-pound weights. Bend forward at a 90-degree angle and place the weights by your hips. Extend your arms behind you, then back to your hips.20 front and side shoulder raises with three-pound weights. Keeping your arms straight, lift the weights in front of you to shoulder height, then lower. Repeat, lifting weights to sides.20 rear-deltoid lifts with three-pound weights.

Stand with your feet together and bend forward at a 90-degree angle. Lift the weights straight out to your sides to shoulder height, then lower. Do two sets of the following:20 squat-backs. Stand straight, feet shoulder-width apart. Stick out your butt and bend your knees until your thighs are almost parallel to the floor. Rv Showers For SaleStraighten.20 step-ups on each leg. Drop In Tub ReviewsStand in front of a staircase or stepping bench and step up onto one entire foot (not just the ball) while lifting the other knee up to your belly button, then step down.15 calf raises. Cheap Coral DrapesKeeping your torso straight, rise up on your toes, then lower.40 bicycles. Lie on your back, with your knees bent and fingers laced behind your head. Lift your shoulder blades and feet an inch off the floor and "pedal" by bringing one elbow to the opposite knee, then switching sides.20 lifting crunches.

Lift your shoulder blades an inch, then one inch higher, then another, and lower. Do morning exercises on an empty stomach. Eat your first meal of the day an hour later, then have a meal every three hours after that. Each meal should consist of one serving of protein (about the size of your palm), a starchy carbohydrate, and a fibrous carbohydrate (each the size of your fist). See food choices below. Down 10 eight-ounce glasses of water a day and take a daily multivitamin. FOOD CHOICESProtein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, low-fat cottage cheese or any low-fat hard cheese (a portion of which equals three pairs of dice), yogurt.Starchy carbohydrates: Yams, potatoes, oatmeal, couscous, brown rice, barley, bulgur, high-fiber cereal, corn, peas.Fibrous carbohydrates: Broccoli, zucchini, tomatoes, bell peppers, spinach, romaine lettuce, apples, strawberries, oranges, peaches, pears.And eat reasonable portions of whatever you want.

The Eating Diaries: 3 New Diets Follow Marie Claire on Facebook for the latest celeb news, beauty tips, fascinating reads, livestream video, and more.Dates have long been used as sweeteners and a quick snack, or meal even, for centuries. They are cholesterol-free and very low in fat. Plus they’re energy boosters, making them a suitable snack for the health-conscious. Also, they’re rich in vitamins B1, B2, B3, B5, A1 and C, proteins, dietary fiber, iron (11 percent), potassium (16 percent), calcium, manganese, copper, and magnesium. The soluble and insoluble fibers and amino acids present in dates can also help to improve the digestive system. Despite these benefits, one cup of dates has around 29 mg of fructose and a high glycemic index, which can increase blood sugar levels significantly. So, why do many people who choose to eliminate excess sugars from their lifestyle still consume dates? Well, it seems that dates are naturally rich in nutrition despite being rich in fructose, so there’s a trade-off.

Some even consider dates the most ideal food. Dates are whole foods, but, by weight, they are 80 percent pure sugar. Sugared cereal loops are only 40 percent sugar — half the sugar content of dates. To understand date sugar from the whole food, Israeli scientists took a bunch of people, stuffed them full of dates for a month and measured what happened: they determined that their subjects have no adverse effects on blood sugar or weight, and they had beneficial improvements in triglycerides and antioxidant stress levels. Here is a nutritional breakdown of ten dates: As you can see, there are 61 grams of carbohydrates in a serving size and only 6 grams of fiber to counteract those carbs. Even though there is not that much fiber, still, all of the other ingredients, vitamins, and minerals make dates dates benefit the body immensely. Well, as aforementioned, the magnesium found in dates can reduce blood pressure, and they have anti-inflammatory benefits, reducing inflammation in the arterial walls and reduce the risk of cardiovascular disease, arthritis, Alzheimer’s disease, and other inflammation-related health ailments.

Also, the B6 vitamin in dates has been shown by JAMA Internal Medicine to improve brain performance and better test scores. A summary of the health benefits of dates range from: Ultimately, dates are good for overall health despite their fructose concentration. Even if your diet is a sugar-free one, devoid of high-fructose corn syrup, agave, honey, coconut sugar, and cane sugar, you probably still eat fruit, and dates are a fruit too, with loads of benefits. When picking out your dates, look for plump ones with unbroken, smoothly wrinkled skins, and avoid those that smell rancid or are hardened. Dried dates keep for up to a year in the refrigerator while fresh dates should be refrigerated in tight, sealed containers and can keep for up to eight months. Next time you need to sweeten a recipe, make your own energy bars, or mask the green flavor in your smoothies, look no further than the humble date. Their lovely flavor and beneficial qualities bring sweetness to any food.