|
|
Be About Healthy Eating
|
|
Diet and Nutrition
"Healthy eating begins with learning how to “eat smart” -- It's not just what you eat, but how you eat:
* Take time to chew your food: Digestion begins in the mouth. Chewing breaks the food into smaller particles and mixes the food with saliva that contains digestive enzymes. Thorough digestion is key to the absorption of nutrients and to good health! Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
* Avoid stress while eating. When we are stressed, our digestion can be compromised. Avoid eating while working, driving, or watching TV (especially disturbing programs or the news). Also avoid confrontations, serious discussions or worry during meals. If you feel stressed or upset, stop eating and relax before continuing with your meal. Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
* Listen to your body: Stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eating slowly can help you get a more accurate read on this, as well. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
* Eat early, eat often: Remember this old saying: breakfast like a king, lunch like a prince, dinner like a pauper. Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating six small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
The Basics:
You don’t need a degree in nutrition to ensure that you get a well-balanced diet that provides the daily nutrients you need – simply focus on six basic food groups:
1. Whole Grains: Whole grains include whole wheat, brown rice, oatmeal, whole grain barley and millet. Avoid food with refined grains including many breads, pastas, and breakfast cereals.
2. Vegetables: Go for the brights: the deeper the color, the greater the concentration of vitamins, minerals and antioxidants. Dark green and orange vegetables, from broccoli, kale and mustard greens to butternut squash and sweet potatoes, are several excellent choices.
3. Fruits: Enjoy fruits in a number of ways: fresh, canned, frozen, dried, whole, cut-up, or pureed. Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water
4. Milk and other dairy: Choose low-fat dairy products. It is important to choose dairy products that DO NOT contain rBST (bovine growth hormone). Organic dairy is best. If you're lactose-intolerant, choose lactose-free and lower-lactose products,"... read entire tip
|
|
|
|
created by
jillybean
|
|
|
saved on 5/13/2008
|
|
2
|
11.8
|
N/A
|
|
|
|
|
Cardio Confusion - Long and Slow or Short and Fast
|
|
Endurance
"Exercising aerobically within the lower limits of the Target Heart Rate Zone (i.e. 50-70% of the Maximum Heart Rate) for longer durations was once considered to be the most beneficial for fat-burning. Current research findings now indicate that greater fat-burning is accomplished with exercise in the upper limits of the Target Heart Rate Zone (i.e. 70-90% MHR). The following four points reveal the myth of the fat-burning workout and provide support for exercising at relatively higher intensities:
Fat vs. Carbs for Fuel: During low-intensity activities you primarily burn fat; when the intensity of the activity increases so does the percentage of carbohydrates that you burn. While the percentage of energy from fat decreases proportionately as you progress to higher exercise intensities, the total caloric expenditure and total amount of fat used increases significantly.
The Post-Workout Metabolic Boost: Vigorous exercise elevates the resting metabolic rate (RMR) to a greater degree than low intensity exercise. Studies have demonstrated a return to the resting metabolic level within minutes after exercise of low to moderate intensity, while higher intensity exercise has shown a sustained elevation in RMR for many hours. Some experts estimate that exercise must be sustained for 20-30 minutes at 70% or more of aerobic capacity in order to derive any benefit from this elevated caloric expenditure after the workout. This post-excess calorie burn, from a shorter, but more intense session accounts for far greater results than just the calories burned during a longer exercise session itself at low to moderate intensities.
The Dose Response Relationship: The lower cardiovascular stimulus acting on the body at lower exercise intensities causes a smaller increase in aerobic fitness than working at higher intensities of exercise. The person who only exercises at lower intensities is still burning fat, but is not conditioning their body to the same degree to become an even better fat-burning machine!
Hormonal Influences: Intensities above 70% of aerobic capacity are required to stimulate the release of growth hormone. This hormone is involved in the processes of fat release, fat transport and fat metabolism.
The bottom line: When beginning to exercise, do so at an intensity and duration that is appropriate for your fitness level. Also, keep the three C’s of cardio in mind – Make it the most CONVENIENT part of your day, a CONSISTENT part of your lifestyle, and keep it CHALLENGING and FUN."
|
|
|
|
created by
albert
|
|
|
saved on 5/13/2008
|
|
8
|
37.6
|
100 %
|
|
|
|
|
How To Successfully Lose Weight and Keep It Off
|
|
Diet and Nutrition
"Hello everyone,
I see there are alot of tips and articles on here on how to lose weight. Well from my research and experience, I can provide you with some basic guidelines. They are as follows. In this article I will go over 3 points and explain them in detail and in future articles, I will explain the rest.
Eat every 2-3 hours. This will keep your blood sugar stable and keep you metabolic rate high (which burns more calories).
Eat lean protein with each meal. Protein has a high thermogenic effect. What does that mean? Well, it means that your body uses more calories to burn protein, compared to carbohydrates. Also, protein slows down the absorption of glucose into the bloodstream when eaten with carbohydrates.
Eat vegetables with each meal. Protein and carbohydrates, when eaten, put your body into an acidic state. Now for those of you who dont understand acididty and alkalinity, simply put, your body will store more fat and run at lower than optimal levels if its in an acidic state. This is where vegetables comes in. Vegetables help to neutralize all those acids that are in your blood and return your body to an alkaline state (which is good). Also, if your body is continously in an acidic state, then your body looks for ways to neutralize it on its own. Well guess what. Your body will take glutamine from your muscles and calcium from your bones to help change this acidic state. What does this mean for you. Well, it means muscle and bone loss, which is what you don't want.
Look for my next weight loss tips.
Hope you enjoyed them.
Albert"
|
|
|
|
created by
albert
|
|
|
saved on 5/13/2008
|
|
8
|
35.9
|
100 %
|
|
|