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Sunday, September 7, 2014



A startling statistic has been circulating over the Internet.  This stat claims that half of all those who want to lose weight don’t exercise.  While this might seem mind-boggling at first, it is not entirely surprising, when you stop to consider what American culture has become.


  •              In the early days of the republic, the majority of Americans did hard labor on farms.  They were used to exercise during their normal workday, so they ate large meals in order to give them the energy they needed to complete their tasks.  There weren’t any Oprah Winfreys around back then to question their eating habits.



  •             In the 19th century, Americans began moving into cities to take factory jobs.  Again, they spent much of their time on their feet.  Many walked to work and to school, so exercise was a part of their normal routine.  They didn’t have to worry about doing Pilates or strength training, since ordinary life afforded many opportunities to exercise.



  •            Fast-forward to today.  Many people have sedentary jobs, working on computers, working at desks, working at cash registers.  They have little opportunity during their work days to move, let alone get up and stretch.  At home, they may spend much of their time sacked out in front of a television set, or on their home computer. 



  •             However, studies have proven that the best weight loss plan combines sensible diet with exercise.  Certainly, you can reduce your calorie intake.  But it is also important to boost your metabolism, and that is best done through an exercise routine.  Since you must burn a phenomenal amount of calories in order to lose pounds, exercise is crucial to long-term weight loss success.


             But what if you don’t enjoy exercise?  How can you possibly start an exercise program?


  •               In short, you need motivation.  This can come from a variety of sources.  For instance, you might want to play your favorite up-tempo music during your exercise drills.  This can provide the incentive you need in order to get moving.  Another motivator can be to exercise with your children in tow.  This could mean doing jumping jacks with your kids, or jogging while you push a stroller.  You might also consider joining a “Mommy and Me” exercise class.  Another winning strategy is to employ the services of an exercise buddy.  This can be your mate, a friend, or even your mother.  You can encourage each other, helping each other to overcome various hurdles to regular exercise.



  •             Another strategy is to base your exercise program on something you really enjoy.  Even those of us who are not athletic usually have some physical activity that we look forward to, whether it’s volleyball or tennis, bowling or swing dancing.  The type of activity isn’t as important as the fact that you are engaging in it regularly.



  •              If at all possible, you should add strength training to your exercise regimen.  Lifting weights can boost your metabolism, causing you to burn calories while also adding muscle to your frame.  Strength training can also help you to guard against osteoporosis and other health problems.



  •              You might also consider hiring a personal trainer.  He or she can act as your coach, urging you on when you feel like quitting.  A trainer can provide you with the inspiration necessary to achieve your weight goals.  It has also been shown that those who employ a trainer reach their optimum weight faster than those who do not.



  •              You should also prioritize exercise.  You should mark it in your daily planner and stick to a regular exercise schedule.  The important thing is to make exercise a regular part of your life.  It should not be limited to special occasions, or those times when you are in the mood.  It needs to be as regular as breathing.



  •               In order to be a healthy person, you simply need exercise.  And exercise is also beneficial to your mind as you begin your weight loss program.  It can clear your head and help you to work out your frustrations.  In short, it can give you a sense of accomplishment that will put you in the right frame of mind when trying to shed weight.

Wednesday, August 20, 2014

If you have problems serving healthy foods because
of the prices, you'll find these tips to be just
what you need to eat healthy on a budget.

1.  Eliminate junk food
Doing your shopping on your own is the easiest way
to shop, as children and sometimes spouses are
usually the ones requesting junk food.  Shopping
alone will prevent this, and ensure that you only
buy the foods you need.

2.  Water or milk instead of soft drinks
You can still enjoy your favorite drinks at a
sporting event or night out, although you should
stick with the smallest size when shopping to save
money and calories.  Children and even adults need
milk or milk products on a daily basis.  Milk will
also help you get strong and provides calcium for
healthy bones and healthy teeth.

3.  Buy fruits in quantity
Whne they are in season, buy fruits in quantity
and freeze any extras.  You can buy several pounds
this way, and freeze extras to have them when the
fruit goes out of season.  Wash the fruit well,
remove any spoiled pieces, dry thoroughly, then
freeze in plastic zipper bags.

4.  Meats and beans
Meats and beans are the best sources for protein.
Lean meat is more expensive than meats with a lot
of fat.  Canned beans are a great deal as well,
as they give you protein at a great price.

5.  Beans as a substitute
You should use beans a substitute for meat on a
frequent occasion.  There are several varieties,
so you can prepare them in a crock pot, so when
you return home they are ready to consume.

The USDA recommends eating beans at least 4 times
per week.  If you experience gas after eating
beans you should try washing them, covering them
with water, bringing the water to a boil, then
draining it off and refilling the pot. 

6.  If you live in a coastal area or an area
where fish are around, make that an integral
part of your diet.  You can catch them from the
lakes or rivers, saving money in the process.

7.  Peanut butter is great for those on a budget
as it's popular with almost everyone.  You can
use it for sandwiches instead of eating hot
dogs.  It does need to be refrigerated, although
bigger jars can last you for weeks.

8.  You should fill up with foods that have a high
content of water.  Watermelon, salads, and even
sugar free gelatin are all great examples. 

Eating healthy is always something you can't go
wrong with.  You can eat healthy for just a few
bucks, which makes it perfect for those on a
budget. Now, you don't need a lot of money to have
the lifestyle and health you've always wanted.

Monday, August 4, 2014

Vegetables, fruits, and grains are normally low in
fat and have no cholesterol.  Most are great sources
of dietary fiber, complex carbs, and vitamins. 
The American Heart Association recommends that you
eat foods that are high in complex carbs and fiber.

Below are some tips for making healthy food choices:

-  Coconut is high in saturated fat, while olives
are high in monounsaturated fats and calories.  You
should use these items sparingly to avoid getting
too many calories from fat.

-  When vegetable grains are cooked, saturated fat
or cholesterol is often added.  For example, egg
yolks may be added to bread or even pasta.

-  Processed, canned, or preserved vegetables may
also contain added sodium.  With some people, too
much sodium (salt) may lead to high blood pressure.
There are some food companies that are actually
canning vegetables with less salt.  You can look
for these in the market area or choose fresh and
even frozen vegetables.

-  Nuts and seeds tend to be high in calories and
fat, although a majority of the fat is polyunsaturated
or monounsaturated.  There are some varieties,
macadamie nuts for example, that are also high in
saturated fat.

Foods that are high in soluble fiber are a great
choice as well.  Examples include oat bran,
oatmeal, beans, peas, rice bran, barley, and
even apple pulp. 

Whenever you are looking for healthy food choices,
always make sure you read the nutrition label
or information about the food.  You can then
determine what the food contains and how healthy
it truly is for your body.  By taking your time
and making your healthy food choices wisely,
you'll have a lifetime to enjoy the foods that
will take care of you.
For students, eating at college is an entire new
ball game, with late night pizza delivery and food
from buggies.  Even though some of these quick and
simple options taste great, they are probably
not healthy for a student's body. 

The food choices students make can affect whether
or not they are able to remain awake during class
and whether or not they will come down with
mononucleosis when it hits campus.  The problem
is not only about eating junk food, it's more
about not getting the proper proteins, carbs,
vitamins, and minerals that people need.

When it comes to defending against illnesses,
vitamins and minerals are very important.  Just
because they are important, isn't a reason for
students to run out and stock up on vitamins and
supplements.  It's best for students to get their
nutrition from food.

You can find vitamin C in citric fruits, Vitamin
A in milk and diary products, and vitamin E in
nuts, whole wheat products, and even green leafy
vegetables.  This is the ideal way to get
nutrition, as your body relies on these vitamins
for many reasons.

When you eat on campus, skip on the soda's and
go right to the juice machines.  Explore the
different entrees available and go to the salad
bar where there are fresh vegetables.  You can
also try putting some broccoli and cauliflower
in the microwave for steamed vegetables.  There
are always healthy cereals and plenty of fresh
fruit available in dining halls as well.

Always remember that eating healthy isn't just
about avoiding greasy foods.  Eating healthy
involves getting a balanced diet and getting the
right nutrients and vitamins to keep your body
in peak performance - or at least awake during
your classes.
Eating Healthy During Pregnancy
Starting off your with a healthy well
balanced diet is the best thing you do for yourself
and your baby.  This way, you'll only need to make
a few adjustments during your pregnancy.

Your first trimester
If you find it tough to maintain a balanced diet
during your first trimester, you can rest assured
that your not alone.  Due to queasiness, some
women will eat all of the time and gain a lot of
weight in the process.  Other women have trouble
getting food down and subsequently lose weight. 

Preventing malnutrition and dehydration are your
most important factors during first trimester. 

Calories
When you are pregnant, you need to consume around
300 calories more than usual every day.  The best
way to go about doing this is listening to your
body when you are hungry.  You should try to eat
as many foods as possible from the bottom of the
food pyramid.

If you gain weight too slow, try eating small
meals and slightly increase the fat in your diet.
You should always eat when you are hungry, as you
are now eating for 2 instead of one.

Calcium
By the second trimester, you'll need around 1,500
milligrams of calcium each day for your bones and
your baby', which is more than a quart of milk.
Calcium is something that's missing from many
diets.  Along with milk, other great sources for
calcium include dairy products, calcium fortified
juices, and even calcium tablets.

Fiber
Fiber can help to prevent constipation, which is
a common pregnancy problem.  You can find fiber in
whole grains, fruits, and even vegetables.  Fiber
supplements such as Metamucil and Citrucel are
safe to take during pregnancy.

Protein
Unless you happen to be a strict vegetarian, your
protein intake is not normally a problem for women
who eat a healthy diet.

Iron
A lot of women will start their pregnancy off with
a bit of iron deficiency.  Good sources of iron
include dark leafy green vegetables and meats.  Iron
supplements should be avoided, as they can cause
internal symptoms such as cramping, constipation,
or diarrhea. 

Vitamins
Seeing as how you get a majority of the vitamins you
need in your diet, you may want to discuss prenatal
vitamins with your doctor.  Folate is one of the most
important, and if you are getting enough of it, you
may be able to avoid vitamins all together - just ask
your doctor to make sure.

Eating For A Healthy Heart
Bad cholesterol or a bad diet is something we all
experience at some point in time.  It's impossible
to eat healthy our whole lives, even though we may
try hard to do it.  Eating healthy for your heart
is something everyone should try to do, especially
when it comes to restoring health and reducing
heart attacks.

Your heart and food
We know these things for sure - a diet high in
saturated fats will help raise your cholesterol,
which is a risk factor for heart disease.  People
that are obese are more prone to heart disease.  A
diet high in sodium may elevate your blood pressure,
leading to inflammation and even heart disease.

To help prevent heart disease and improve your health,
put the tips below to good use.

Eat plenty of fish
Herring, sardines, and salmon are all excellent sources
of Omega 3 essential fatty acids.  Other fish are great
to, although Omega 3 may help to get your cholesterol
down to a healthier level.

Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease.
It's found in meat, butter, and even coconut oil.  You
should avoid them until your cholesterol levels are
down and you are at a healthy weight.  Even those
that love red meats can enjoy seafood and nuts for
their main sources of protein.

Monounsaturated fats such as olive oils will help
you to protect your heart.  Olive oil is an ideal
choice for cooking, dressing, or even as a dipping
sauce.

Plenty of fiber
Fiber can help you control your cholesterol.  You
can find fiber in whole grain products to help
control sugar absorption as well, which will help
you keep your digestive system healthy.

Choosing carbohydrates
Eating for your heart involves staying away from
sugary foods such as candy, cookies, cakes, and
pastries.  Eating a lot of sugar isn't good for
your heart disease at all.  Healthy carbohydrates
involve whole grain breads, whole grain pasta, brown
rice, and a lot of vegetables.  You should make
fruits and vegetables the main aspect of your diet.

Healthy cooking methods
Stir frying and sauteing with olive oil or canola
oil are both great methods, as you shouldn't dip
your food in batter and fry it anymore.  If you
cook chicken, remove the skin and bake it in the
oven in foil.

Instead of frying your fish you should always bake
it.  Steaming your vegetables can help maintain the
most nutrients.  You should use cream sauces or lots
of butter anymore either.  When you eat vegetables,
try squeezing lemon juice on them or using your
favorite seasonings.

As you make the proper changes to your diet, keep in
mind that it takes time for them to become habits. 
Eating healthy is always great for your body and your
lifestyle, especially when it comes to your heart and
the prevention of heart disease.
Cooking with Oils
Everyone knows the foods to eat that improve health,
although how we cook the food can be just as important.
With there being so many oils and butter products
claiming to be the best, it can be quite difficult
to know which ones to use and which ones to avoid.

1.  Canola oil
Canola oil is a popular oil, with many physicians
claiming that it has the ability to lower the risk
of heart disease.  The oil is low in saturated fat,
high in monounsaturated fat, and offers the best
fatty acid composition when compared to other oils.

You can use canola oil in sauting, as a marinade
and even in low temperature stir frying.  It has
a bland flavor, which makes it a great oil for foods
that contain many spices.  Unlike other oils, this
one won't interfere with the taste of your meal.

2.  Olive oil
olive oil offers a very distinct flavor with plenty
of heart healthy ingedients.  The oil is rich in
monounsaturated fat, helps to lower cholesterol
levels and reduce risk of cancer.  It's also rich
in antioxidants and has a very long storage life.

Even though it can be used in cooking, it's the
healthiest when uncooked, such as with a salad or
dipping sauce.  When you use it with cooking, you
should heat it on low to medium temperatures, making
sure to avoid high heat.

3.  Butter
Butter is one food that has been around for many,
many years.  Butter tastes good, and offers sources
of Vitamin A and other fat soluble vitamins such as
E, K, and even D.  Butter is also made from natural
ingredients and not chemically or artificially
processed.

You can use butter with cooking, baking, or even as
a spread.  You can also pair it with creamy sauces,
marinades, baked dishes, or even bread.

4.  Margarine
Margarine was first introduced as an alternative to
high fat butter.  When it was first created however,
it was loaded with trans fat, a substance that we
now know raises bad cholesterol.

As a cooking oil, margarine tastes good, it's lower
in fat than most oils and butter, and it's quite
easy to spread.  It's available in a variety of
different products and a good source of vitamin E.

When it comes to cooking with oils, there are
several at your disposal.  There are many more than
what is mentioned here, although the ones above are
the most popular.  Eating healthy involves cooking
healthy food - which is where your cooking oil really
takes center stage.
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