Tag Archives: healthy weight loss

What’s Good About Nutrition

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Nutrition is a hot topic in all places, with differing opinions and approaches all around us. For some honest, straightforward advice, there is still nothing that beats the current USDA guidelines. They are something everyone should know!

USDA Key Recommendations For All The General Population

Adequate Nutrients Within Your Calorie Needs

• Try to consume a variety of nutrient-dense foods and drinks within the basic food groups whilst choosing foods that limit the intake of saturated and trans-fats, cholesterol, added sugars, salt, and alcohol.

• Meet the recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.

Managing Your Weight

• To maintain your body weight within a healthy range, balance the calories from foods and beverages with calories expended.

• To prevent gradual weight gain over time, make some small decreases in food and beverage calories and increase physical activity.

Physical Exercise

• Try to engage in regular physical activity and reduce your sedentary activities to promote health, psychological well-being, and a healthy body weight.

• To reduce the risks of chronic disease in adulthood: try to engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.

• For most people, greater health benefits can be achieved by engaging in physical activity of more vigorous intensity or longer duration.

• To help you manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately one hour of moderate- to vigorous-intensity activity on most days of the week whilst not exceeding caloric intake requirements.

• To sustain your weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people might need to consult with a healthcare provider before participating in this level of activity.

• Achieve physical fitness through including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

Safety With Food

• To avoid micro-bacterial food borne illness:

• Always clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should always be washed or rinsed.
• Separate raw from cooked and ready-to-eat foods while shopping, preparing, or storing food.

• Cook your food at a safe temperature in order to kill micro-organisms.

• Put perishable foods in the fridge promptly and defrost foods properly.

• Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or food which contains raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.

 

John Rifkind is a contributing editor at FitnessHealthArticles.com. This article may be reproduced provided that its complete content, links and author byline are kept intact and unchanged. No additional links permitted. Hyperlinks and/or URLs must remain both human clickable and search engine spiderable.

Weight Loss Programs For Fitness

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Fitness weight loss programs follow the principle that exercise is the first key to effective weight loss. The infamous “fat camps” are one example of this, but the variety available today goes beyond that. The single common denominator they all possess is motion.

Exercise makes your metabolism rise over time, and when coupled with a healthy diet, it allows the body to consume excess calories which are stored as fat. Choose your fitness weight loss program with one idea in mind. You’ll need to like it and you’ll need to see yourself involved in such activities for years to come.

Those poor overweight people who take up running (and dislike it) or throw themselves into high stepping aerobics classes (and also dislike it) will not keep it up for very long and therefore will not realize any benefits from it whatsoever.

They will just recall how awful it is. Had those same individuals started by walking short distances or dancing, their perception would’ve changed. They would’ve considered their efforts as fun, and fun does make a difference.

If becoming overweight took time, so will becoming fit. Walking can in turn lead to running or hiking. Performing five pound dumbbell curls can lead to performing full free weight routines sometime. Cross-country skiing could be an Olympic event, but that does not mean you cannot enjoy a simple shuffle in the snow.

So your fitness program for losing weight requires only two things: fun and possibility over time. Does not that sound a lot more enjoyable already?

 

John Rifkind is a contributing editor at FitnessHealthArticles.com. This article may be reproduced provided that its complete content, links and author byline are kept intact and unchanged. No additional links permitted. Hyperlinks and/or URLs must remain both human clickable and search engine spiderable.

Nutrition For Diabetics

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Finding the right nutritional approach for those living with diabetes can be very challenging, especially with the knowledge that people who are diabetic will often have different reactions to particular types of food than other diabetics.

For the uninitiated, when someone is diabetic, they’re unable to produce or correctly use insulin in their body, which is the hormone that is responsible for transforming sugar, starches and other food into energy. That is why it’s literally a matter of life and death that a diabetic diet is properly followed.

One of the main goals for a diabetic diet is to lower your weight and keep it up. Additionally, the diet is designed to help maintain regular glucose levels in your body. Since diabetes prevents your body from processing glucose the way it should do, a diabetic diet has to, to some extent, perform that maintenance. Moreover, the hope is that a diabetic diet will also help you to keep your blood pressure under control.

The benefits and assistance to your body from the diabetic diet will depend on what type of diabetes you’re trying to treat. Each type has its own challenges and level of restrictions. The important thing to remember, though, is that studies show the effectiveness of a diabetic diet is dependent not so much on the diet itself, but on how well the patient will follow the diet.

Overall, there’s no official diabetic diet to follow and it really depends on the individual. However, there’s a fairly well-defined list of food items that you should avoid. Anything that contains lots of cheese, butter, oil or mayonnaise should be avoided when on diabetic diets. If you must taste these foods during your meal, you should order them to arrive as a side dish.

Other foods that can stray from diabetic diets include those that are prepared with sweet and sour sauce, as well as teriyaki and barbeque sauce. They contain high amounts of sugar and carbohydrates that must be avoided whilst on a diabetic diet.

A few guidelines on how a diabetic can stay healthy for many years to come:

• Count the number of calories from fat as being thirty percent less than the total number of calories eaten throughout one day.

• Include foods which are low in saturated fats and cholesterol, such as skinless poultry, fresh fruit, and vegetables.

• If possible, stay away from red meats, eggs, as well as whole-milk dairy products.

• Make sure that the dairy products in your life comes from low-fat or fat-free selections.

Ten to twenty percent of your daily calories on a diabetic diet should come from proteins in foods, such as lean meat, fish, and low-fat dairy products. The rest of your diabetic diet should consist of carbohydrates coming from whole grains, beans, as well as fresh vegetables and fruit.

 

John Rifkind is a contributing editor at FitnessHealthArticles.com. This article may be reproduced provided that its complete content, links and author byline are kept intact and unchanged. No additional links permitted. Hyperlinks and/or URLs must remain both human clickable and search engine spiderable.