Nutrition
Diet and exercise combined can help you lose weightMonday, August 30th, 2010
There are so many schools of thought when it comes to health and wellness, that you could spend a lifetime trying to acquire all of the knowledge. There are those who would say that a great exercise program is what will fuel your success. A personal trainer for instance, would encourage weight loss training and physical dexterity as the way to obtain optimal health. However there are just as many who would advocate for a healthy diet or way of eating as the best way to obtaining a healthy life.
The real experts on fitness training and health, will tell you that neither diet or exercise should be mutually exclusive of one another for optimal health. A great fitness trainer will also be an advocate for consuming healthy foods rich in vitamins and minerals. While said fitness trainer will encourage the best exercise program with weight loss training, they will also include a diet program that can kick start your health routine.
When you decide to obtain optimal health, make sure you choose a personal trainer who understands the massive benefits of both diet and exercise. A persona who will design a program that isn’t a one size fits all, but tailored to your specific body type and needs. You current height and weight should also be considered. Only then, will your personal fitness trainer or health coach be equipped to outline a plan that will allow you to be successful long term. Your fitness training, along with a great supply of fruits and vegetables, will allow you to obtain and maintain your best health throughout the years.
Saturday, August 28th, 2010
Were you aware that green tea can naturally fight fat? Green tea should be a part of your weight loss training regimen — research has show that regular consumption of green tea, and the polyphenols that it contains, can help increase calorie consumption as our bodies burn the calories for energy.
Research has shown that drinking green tea, as part of an overall weight loss training process, increases the amount of caffeine and catechin polyphenols in the body. These two substances have been studied and shown to increase the body’s resting metabolic rate, or, to put it more simply, they increase the calorie-burning potential of the body. Most experts on green tea recommend that you consume a glass or two of tea about an hour before your exercise, to increase your fat-burning potential during the workout.
There are currently many different types of green tea available on the general market. However, weight loss experts believe that Sencha green tea, Kabusecha green tea, and Myou-Kou green tea are the best for the person interested in the tea’s fat-decreasing properties. For best flavor, you will want to submerge the green tea leaves, loose, in the hot water and allow it to steep for a few minutes before straining and serving.
In addition to being an excellent — as well as easy and inexpensive — addition to your weight loss training program, green tea has also been shown to fight cancer and heart disease; all the more reason to include the beverage in your daily life.
Improving Your Life
Friday, June 25th, 2010
Healthy eating and exercise is the only way to an improved lifestyle.
Healthy eating does not mean following some diet program that promises you miraculous weight loss. Healthy eating means following the food pyramid as close as possible. It is recommended we eat at least 3 ounces of whole grain bread, cereal, crackers, rice or pasta every day. Of course veggies are freebies, but it is recommended we eat more dark green, and orange, plus dry beans and peas. Fruits are great, but do not consume a lot of fruit juices. You need the real thing. Eat a variety, regardless of fresh, frozen, canned or dried. Milk, yogurt, and cheese, should be low-fat or fat-free. Oils are one area where we need to be very conservative. It should come from fruit, nuts, fish, and we need to limit solid fats like margarine and butter. And, as far as meat goes, choose low fat or lean, and either bake it, broil it, or grill it. More fish, beans, peas, nuts, and seeds add a nice variety to the meat and beans part of the diet.
As far as exercise goes, the AHA and the ACSM recommends the following physical activity guidelines: If you are under 65 and healthy, moderately intense cardio 30 minutes a day, 5 days a week. You may choose to do vigorous intense cardio 20 minutes a day 3 times a week. Either way, you need 8-10 strength-training exercises 8 to 12 times of each, twice a week.
Monday, June 21st, 2010
When you hear the word diet, certain things instantly come to mind. Salads, cottage cheese, lean grilled chicken, and deprivation. Losing weight and maintaining a healthy physique doesn’t have to be torture. By understanding your body and knowing the right foods you should be feeding it, you can lose weight without starving.
Starting with breakfast, a healthy and filling combination of protein and carbohydrate is what you should aim for. Pair a nonfat Greek yogurt with a high fiber cereal and some berries to give you the fuel you will need for the day. If you are a coffee drinker, go ahead and allow yourself a cup with some fat free milk or a drop of whole milk and splenda.
If you’re a snacker, be sure to carry a low calorie snack with you. Pair a piece of fruit with some kind of protein such as a skim cheese stick or a nonfat latte.
Lunch is a great opportunity to sneak some veggies into your day. Fill up on a big salad prepared with mesclun greens topped with a variety of vegetables such as carrots, red onion, tomatoes, cucumber, hearts of palm, mushrooms, broccoli, you name it! Don’t forget the protein! Top with a piece of grilled chicken, grilled steak or shrimp and finish it off with balsamic vinegar and a drop of oil.
In between lunch and dinner, feel free to grab another snack if you’re feeling hungry. Opt for something satisfying such as hummus with raw veggies or some rolled up turkey breast.
Dinner can include your choice of protein such as chicken, turkey, steak or fish and paired with a vegetable dish such as broccoli sauteed in chicken broth and garlic and a healthy carbohydrate such as a baked potato or a half cup of brown rice.
Dieting doesn’t have to mean starvation. Fill up on the right foods and you won’t even remember you were trying to lose weight!
Tuesday, June 15th, 2010
There is a great deal of news surrounding the benefits of a diet high in antioxidants. What are antioxidants? They are compounds used to eliminate free radicals. Free radicals are a waste material that every cell in the body produces during metabolism. They are a by-product that can damage the cells and are related to diseases such as cancer and heart disease. Antioxidants neutralize the effects of free radicals and limit the amount of damage free radicals can do inside the body.
There are a number of sources that will provide antioxidants typically found in everyday foods. People can benefits by understanding where to find these important compounds. One of the best-known antioxidant is Ascorbic Acid also known as Vitamin C. This important vitamin is found in all citrus fruits but is also found in vegetable such as tomatoes, green peppers and leafy greens. Vitamin A is also an antioxidant and can be found in sweet potatoes, tomatoes, peaches and apricots as well as others. Nuts, seeds and whole grains provide another valuable antioxidant, Vitamin E.
Antioxidants play a valuable role in improving overall health and fitness. These important compounds will strengthen the immune system and remove waste free radicals from the body. A diet should include a minimum of five servings each day. Foods such as tomatoes and broccoli may be a source for multiple antioxidants. A well-known general rule for eating fruits and vegetables is by color. The more colors included each day, the better source of antioxidants.
Personal Fitness Includes a Combination of Nutrition and Exercise
Saturday, June 12th, 2010
Present day health concerns have caused a great deal of research about causes of obesity. People are simply overweight and looking for better methods to improve overall fitness. A good fitness program is not one where a person runs endlessly each day. Over training can complicate an exercise program, as the body requires time to fully recover from each exercise routine. Nutrition is an important component for fitness as proper diet supplies the necessary materials for the body to recover more quickly in preparation for the next exercise period. A good fitness program includes periods of exercise, recovery and nutrition.
The first aspect of exercise recovery is the period immediately following the routine. This is the time the body needs a basic combination of protein and glycogen to fuel muscle recovery. Exercise typically causes small tears in the muscle fibers and is the period the body works hardest to repair. This is how muscles become stronger. Protein provides the amino acids used by the body to rebuild muscle fibers. Glycogen provides the source of energy, fuel for the engine. A post workout meal should be taken immediately following the workout routine. There are a number of sources that combine protein and glycogen into a recovery bar or drink that serve this purpose well. Foods that contain high amounts of quality protein and carbohydrate also work.
For those interested in a fitness program to improve overall health and reduce weight, it is worth investigating the nutrition requirements that will maximize recovery.
What Are the Many Fish Oil Health Benefits?
Sunday, May 9th, 2010
Supplementing your diet with fish oil provides you with many health benefits. Rich in Omega-3 fatty acids, fish oil improves the health of your heart, increases your energy, decreases inflammation, and also helps to prevent disease.
Fish Oil and Your Heart
Fish oil benefits your heart by lowering the level of triglycerides and reducing your risk of heart attack or stroke. Omega-3 fatty acids found in fish oil also slows the build up of plaque in your arteries and reduces the risk of abnormal heart rhythms.
Fish Oil and Exercise
Increase stress on your body due to exercise also increases your risk of inflammation. Consuming fish oil on a regular basis helps your body to produce anti-inflammatory agents. It also decreases the breakdown of muscle tissue, increases your strength, and provides an excellent energy source.
Fish Oil and Prevention
Taking a fish oil supplement has show to decrease your risk of developing diseases such as Alzheimer’s and dementia, diabetes, and heart disease. It also helps prevent the growth of unwanted cells as well as many types of cancer. Omega-3 fatty acids also help you to avoid developing depression and ADHD or hyperactivity.
Finding the Right Fish Oil
You want the best from your fish oil product. Find a fish oil that lists the specific species of fish used such as salmon. Also look for products that list the amount of DHA and EPA, and is guaranteed 100% pure. You want oil that is pressed from the flesh and not other organs, and that is not molecularly distilled.
Benefits on Multi Vitamins
Monday, May 3rd, 2010
If you have a hectic lifestyle, it is not easy to eat the quantities of healthy food that your body needs. Sometimes a fast food meal is picked up while you are on the go, or you may skip meals completely. If you are running late, breakfast will be a quick piece of toast or sip of coffee. With that type of diet, you will not be getting the vitamins and minerals that are required for a healthy body. Multi Vitamins will help make up for what you do not get in your diet.
A Multi Vitamin is all you need to supply your body with beneficial vitamins and minerals that you will not get with the wrong diet. Eating appropriate food is important, but when you may not be able to do so, it is good to know that your Multi Vitamin will make up for your lack in healthy nutrition. A daily Multi Vitamin will give your body the healthy benefits it needs.
Multi Vitamins are also available for children. Kids often hate to eat the foods that are good for them, such as vegetables. A children’s Multi Vitamin will help their growing bodies to get the vitamins and minerals that they would otherwise miss.
When choosing a vitamin supplement, read the labels and make certain that the product is supplying enough of all of the beneficial vitamins that are needed. Remember to take your dose once a day and you will be rewarded with a healthier body.
Healthy Low-Carb Recipe
Saturday, May 1st, 2010
With all of the low-carb recipes floating around, there is no reason not to be eating healthy. “Good for you” food has never tasted better! And, many healthy foods can be very quick to prepare. Maybe you just do not have any healthy recipes. Well, that is about to change.
LOW-CARB ASPARAGUS, CANADIAN BACON, & CHEESE FRITTATA
5 Large eggs
4 Tablespoons freshly grated Parmesan cheese
2 Tablespoons milk
1/4 Teaspoon freshly grated lemon zest
1 Teaspoon kosher salt
freshly ground black pepper
1 Tablespoon extra-virgin olive oil
4 ounces medium asparagus stalks (about 8), woody stems trimmed, cut into 1/2 inch pieces
4 medium slices Canadian bacon, coarsely chopped
1. Position oven rack in the upper part of oven and preheat the broiler.
2. Whisk eggs, 3 Tablespoons of cheese, milk, lemon zest, salt and pepper in a medium bowl.
3. Heat extra-virgin olive oil in 8-inch nonstick skillet over medium heat. Add asparagus and bacon; cook until asparagus is crisp-tender, about 4 minutes. Reduce heat to Low.
4. Pour egg mixture into skillet, stirring gently to distribute filling evenly. Cover and cook until bottom sets, about 9 minutes.
5. Remove cover and sprinkle the last of Parmesan cheese over top. Place frittata under broiler for 1 minute, or until lightly browned on the top.
6. Let frittata set 5 minutes before unmolding. Slip out of pan onto cutting board. Cut into wedges. Serve warm or at room temperature.
For added spice, add a pinch pf crushed red pepper.
ABC’s and More Vitamins for your Fitness Pt. 4
Tuesday, April 20th, 2010
Fitness training and weight loss training are important elements for reaching successful and optimal health levels. Vitamins also play a key role in health and fitness as well.
For example, vitamin C, or ascorbic acid, is essential for metabolic reactions within the body. It is found in fruits and vegetables, and typically citrus fruits are considered good sources of the vitamin. Kiwifruits, grapefruits, lemons, mangos and oranges are the five best vitamin C foods. It is important when preparing theses items to steam them, rather than boil them, to prevent the vitamin C from becoming destroyed.
Vitamin D is also essential for maintaining blood levels of calcium. It helps form and maintain strong bones. When your body is exposed to sunlight, vitamin D is produced, but it can also be found in many different foods such as butter, cod liver oil, eggs, milk and tuna.
Another important vitamin is vitamin E, which is fat-soluble and has antioxidant properties. This vitamin is one of the more difficult vitamins to obtain strictly through the diet. However, it is possible, and foods like almonds, Brazil nuts, corn oil, hazelnuts, and peanuts are some of the best options available to get a good source of vitamin D.
Vitamin K is also an important vitamin used for blood clotting and bone metabolism. It is mainly found in leafy greens. Broccoli, cabbage, green tea, liver, and spinach are some of the richest food sources of vitamin K. Overall, vitamins are essential for your fitness.
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