tag:blogger.com,1999:blog-27880417996358834672024-03-21T16:09:09.318-07:00Health and Fitness for LifeHealth and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-2788041799635883467.post-37142171683321352302013-02-26T17:37:00.002-08:002013-02-26T17:37:30.310-08:00Taking the First Step to a LifeStyle Change<div class="separator" style="clear: both; text-align: center;">
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Health and Fitness is not a Trial an Error or Temporary/Secondary Action, or to prepare for your favorite event or to put on your favorite trend..It is a Lifestyle Change..what do one think of when he or she thinks of Health? Based on the definition provided by Wikipedia..Health is the level of functional or metabolic efficiency of a living being..In humans, it is the general condition of a person's mind and body, usually meaning to be free from illness, injury or pain. And Physical fitness is a general state of good physical health including, flexibility, cardio-respiratory endurance, and strength. Everything you do from the day you were born to the day you die will affect your Health and Physical Fitness Condition. The only thing that is stopping one from obtaining good health vs bad health is YOU. Unless one is born with conditions that are out of his or her control..not accomplishing your Health and Fitness goals = EXCUSES!!! The great thing is that its never to Late to Start and Create a Plan that works for YOU!! Remember its a Lifestyle change..not a Friend-style Change or Work-style change or Trend-style change..But a LIFESTYLE CHANGE!! In the month of March I will focus the first questions one should answer when making a Lifestyle Change:<div>
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1) Identify the Need</div>
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2)Make the Decision - </div>
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3) Create a Plan</div>
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4) Preparation</div>
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5) Dedication</div>
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6) Consistency</div>
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7) Motivation</div>
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8) Execution </div>
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9) Make it Fun..Keep it Simple...Associate with Others that Have the Same Goals(Team-Work)..Rid Yourself of Bad Habits......Educate, Educate, Educate Yourself - Your Not in this Alone!</div>
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Health and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.com0tag:blogger.com,1999:blog-2788041799635883467.post-29004804390519430132012-04-12T09:37:00.000-07:002012-04-12T09:37:36.380-07:0010 Healthiest Fat Loss FoodsHealthy food is not fat loss food. It can be, but healthy does not equal fat loss. The idea that “healthy eating”, (whatever that means) is synonymous with body change is probably the single biggest misconception there is regarding what real physique change takes.<br />
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On the other hand, fat loss food is almost always healthy food. Especially when there is excess fat to be lost, and unless your less than 10% body fat for a male and 15% for a female, you probably could spare some more fat loss.<br />
<strong>What is healthy eating?</strong><br />
Healthy eating has to do with vitamin amounts, mineral concentrations, essential fat content, fiber and phytonutrient levels. There are plenty of foods that have great nutrient profiles that are not going to help most people lose fat. These include whole grains, nuts/seeds, avocados, olives and high fat dairy foods to name a few. These foods, in anything but smaller amounts, will not be a great strategy for most people and if they hope to get any results with these staples the only option is controlling portions. And that is the issue, controlling portions does not work for most people. Especially the overweight and obese who often have metabolism that make it difficult for them to feel satisfied from meals and stay full between meals. A better approach is to eat your fill, and you can do just that when you trade in your “healthy foods” for fat loss foods.<br />
<strong>To lose fat it takes two things; low calories in the context of hormonal balance. The hormonal balance has to come first, and when it does calorie intake normally takes care of itself.</strong><br />
In other words, eat more of the right things more often and you will have less hunger, absent cravings and stable energy leading to automatic reduction in food intake without trying. Do it the other way, by taking a calorie first approach and you will likely increase your hunger, elevate your cravings, suffer from energy lows and slowed metabolic rate (by slowed metabolic rate I mean a less efficient fat burning engine not how many calories you burn per day). You can be burning calories and losing weight, but if the hormonal balance is off those calories and that weight will just as likely be coming from muscle as opposed to fat.<br />
<strong>What is fat loss eating</strong><br />
Fat loss foods have three things that set them apart; high volumes of water, high amounts of fiber and/or elevated protein content. Water, fiber and protein are all very filling. This is the reason many people can sit down and eat five or six cups of cereal and still feel hungry (cereal has no water, a <a href="http://blog.metaboliceffect.com/2011/01/25/carbs-fiber-and-fat-loss/" title="Carbs, Fiber and Fat Loss"><span style="color: #5a812e;">high starch to fiber ratio</span></a> and almost non-existent protein). Try eating 5 cups of broccoli or 5 boneless skinless chicken breasts. If you can finish either you certainly aren’t going to be hungry after.<br />
And just for fun, lets calculate the calories. For the sake of trying to be fair, lets choose the best cereal out there (or at least the one the nutrition divas tell you to eat), Kashi Go Lean. 5 servings (5 cups)= 950 calories (via <a href="http://blog.metaboliceffect.com/2012/04/11/10-healthiest-fat-loss-foods/www.calorieking.com"><span style="color: #5a812e;">www.calorieking.com</span></a>). 5 boneless skinless chicken breasts (6oz each)= 936 calories. 5 cups of broccoli= 273 calories. You could eat 5 chicken breast and 5 cups of broccoli and still be just over 200 calories more than 5 cups of Kashi. Even going through this exercise I have to shake my head.<br />
<strong>Do nutritionists really feel cereal (one of the most processed foods on the planet) is a better fiber source than broccoli? Does anyone actually believe most people can overeat chicken breasts?</strong> I am 230 pounds and an active weight lifter, I can’t eat more than 2 chicken breasts at a sitting, and while I am not a big eater I have a hard time thinking people can eat 10 chicken breasts in a day. And even if they could, that still amounts to less than 2,000 calories. This would mean you need to eat three for breakfast, three for lunch and four for dinner. I am doubting anyone would have much room for their broccoli after that.<br />
The reality is, you can take any lean protein source and pair it with as many non-starchy vegetables as you can eat (corn, potatoes, peas, beans etc= starchy vegetables if we can even call them vegetables, they are actually starches). Then throw in as much low sugar fruit as you want for your sweet tooth (things like berries, apples, pears and citrus). And you will end up with more food than you can eat, less calories, less insulin and more nutrients than any low fat, whole grain diet a nutritionist can dream up. By the way, this has actually been compared in research (see the table below and the citation reference).<br />
<a href="http://blog.metaboliceffect.com/wp-content/uploads/2012/04/321648_10150344852466893_79608796892_7948676_661355665_n.jpg"><img alt="" class="aligncenter size-medium wp-image-1974" height="225" src="http://blog.metaboliceffect.com/wp-content/uploads/2012/04/321648_10150344852466893_79608796892_7948676_661355665_n-300x225.jpg" title="321648_10150344852466893_79608796892_7948676_661355665_n" width="300" /></a><br />
Fat loss eating means eating more of the right things more often. The right things= lean protein, vegetables and low sugar fruit. In our clinical practice almost everyone (upwards of 90%) who eats this way sees substantial improvements in body composition and health. That is the difference between healthy eating and fat loss eating. Fat loss foods are both healthy and help with body composition, while “healthy foods” may be neither.<br />
Here is my list of top 10 healthiest fat loss foods based on the same criteria above. High water, high fiber and higher protein along with power packed nutrition including vitamins, minerals, essential fats and healthy plant chemicals. Eat from this list of food 90% of the time and our bet is your body’s appearance and its health improves dramatically.<br />
1) Salmon & Sardines- High protein, good essential fats and low mercury unlike most fish.<br />
2) Berries (blueberries, blackberries, raspberries)- Low sugar, potent amount of antioxidants<br />
3) Bison- All the best elements of chicken and red meat rolled in to one (no, bison is not an animal that is part chicken and cow). It is low fat like chicken and loaded with nutrition like beef.<br />
4) Cruciferous vegetables (Cauliflower, cabbage, broccoli, kale, etc)- low amounts of starch compared to fiber and phytonutrients that help estrogen metabolism.<br />
5) Eggs (lose all or some of the yolks if you have a tone of fat to lose)- The yolks are one of the most nutritious foods on the planet and the whites are the perfect protein. If your doctor still thinks eggs raise cholesterol and cholesterol cuases heart disease please give him or her a recent nutrition book to replace their 1980′s nutrition library.<br />
6) Greens (lettuce, spinach, chard, kale, etc)-Almost negative calorie with power packed nutrition<br />
7) Water veggies (celery, cucumbers, etc)- Eat a dump truck full of this stuff and you still probably wont break 1,000 calories.<br />
8. Apples- Great for a sweet tooth, loaded with water and soluble fiber and plenty of nutrition.<br />
9) Boneless skinless chicken breast- low fat, satiating, every ones favorite protein.<br />
10) Cocoa powder- zero calories, high fiber and loaded with bioactive compounds that raise energy, blunt hunger and reduce cravings. Add 1 tablespoon to a mug, pour hot water on top while stirring and you have the worlds best diet aid. It also lowers blood pressure, has the same blood thinning effect as aspirin, balances blood sugar, etc etc<br />
By Metabolic EffectHealth and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.com0tag:blogger.com,1999:blog-2788041799635883467.post-58079435860721917342012-04-09T12:12:00.000-07:002012-04-09T12:12:59.016-07:00The Cardio Meltdown Workout<span style="font-family: Arial; font-size: 10pt;"><span style="font-size: small;"><span style="font-family: Times New Roman;"></span></span></span><span style="font-family: Arial; font-size: 10pt;">You wanted a program that gets results. Well, here it is. There is nothing magic about it. The success depends on consistency, hard work, and sensible eating habits. In other words, it depends on you. It’s difficult, but it works. <span style="font-size: small;"><span style="font-family: Times New Roman;">Written by Thomas D. Fahey, Ed.D <span class="createdate"> </span></span></span></span><br />
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<b><span style="font-family: Arial; font-size: 10pt;">Principles Of The</span></b><b><span style="font-family: Arial; font-size: 10pt;"> Ultimate Cardio Meltdown Workout</span></b><br />
<span style="font-family: Arial; font-size: 10pt;">This program is designed to make you lean and fit. If you are not willing to work hard, try one of those “get-something-for-nothing programs” and see where it gets you. If you really want to achieve a fit, hard body, this program is for you. The program is divided into three levels: The Cardio Meltdown Prep Workout, The Beginning Cardio Meltdown Workout, and The Advanced Cardio Meltdown Workout. Start at the beginning and build up. Here are some of the basics: This is The first week to a very Basic Cardio Meltdown Program...</span><br />
<span style="font-family: Arial; font-size: 10pt;"><span style="text-decoration: underline;"><span style="font-size: 12pt;"><b><span style="font-family: Arial;">The Cardio Meltdown Prep Program</span></b></span></span><br />
<span style="font-family: Arial; font-size: 10pt;">Instructions: Do this program if you have been sedentary. Check with your physician if you have any health problem that might make exercising dangerous for you.</span><br />
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<div style="padding-left: 30px;"><b><span style="font-family: Arial; font-size: 10pt;">Week 1:</span></b></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Walking: 5-6 days per week; Walk until you get tired— shoot for 10-30 minutes.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Weight Training: Monday and Thursday; do one set of 10 reps of the following exercises: bench presses, upright rowing, lat pulls, bent-over rowing, arm curls, crunches or sit-ups, squats or leg presses, leg curls.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds</span></div><div style="padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 30px;"><b><span style="font-family: Arial; font-size: 10pt;">Week 2:</span></b></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Walking: 5-6 days per week; walk 20-40 minutes, as tolerated.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Weight Training: Monday and Thursday; same as week one; increase weight used as tolerated.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds</span></div><div style="padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 30px;"><b><span style="font-family: Arial; font-size: 10pt;">Week 3:</span></b></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Walking: 5-6 days per week: Walk 30-60 minutes, as tolerated</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Weight Training: Monday and Thursday; same as week one; increase weight used as tolerated.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds</span></div><div style="padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 30px;"><b><span style="font-family: Arial; font-size: 10pt;">Week 4:</span></b><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 60px;"><i><span style="font-family: Arial; font-size: 10pt;">Repeat week 3 until you can walk for 60 minutes without stopping. </span></i></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Walk-run: 5-6 days per week; Walk for 60 minutes; every 5 minutes, jog for 30-60 seconds.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Weight Training: Monday and Thursday; same as week one; increase weight used as tolerated.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds</span></div><div style="padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 30px;"><b><span style="font-family: Arial; font-size: 10pt;">Week 5:</span></b><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 60px;"><i><span style="font-family: Arial; font-size: 10pt;">Repeat week 4 until you can run for one minute during each 5-minute interval of your one-hour walk. </span></i></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Walk-run: 5-6 days per week; walk for 60 minutes; every 5 minutes, jog for 2 minutes.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Weight Training: Monday and Thursday; same as week one, except do 2 sets of each exercise and increase weight used as tolerated.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds</span></div><div style="padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 30px;"><b><span style="font-family: Arial; font-size: 10pt;">Week 6:</span></b><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 60px;"><i><span style="font-family: Arial; font-size: 10pt;">Repeat week 5 until you can run for two minutes during each 5-minute interval of your one-hour walk. </span></i></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Walk-run: 5-6 days per week: Walk for 60 minutes; every 5 minutes, jog for 5 minutes.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Weight Training: Monday and Thursday: Same as week one, except do 2 sets of each exercise and increase weight used as tolerated.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Stretching (5-10 exercises; 2 sets, hold stretch for 15-30 seconds)</span></div><div style="padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 30px;"><b><span style="font-family: Arial; font-size: 10pt;">Week 7:</span></b><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 60px;"><i><span style="font-family: Arial; font-size: 10pt;">Repeat week 6 until you can run for five minutes during each 5-minute interval of your one-hour walk. </span></i></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Walk-run: 5-6 days per week; Walk for 60 minutes; every 5 minutes, jog for 5 minutes.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Weight Training: Monday and Thursday; same as week one, except do 2 sets of each exercise and increase weight used as tolerated.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds</span></div><div style="padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 30px;"><b><span style="font-family: Arial; font-size: 10pt;">Week 8: </span></b></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Walk-run, 5-6 days per week: Walk-run for 60 minutes; jog 10 minutes, walk 5 minutes; repeat 4 times until you have exercised for 1 hour.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Weight Training: Monday and Thursday; same as week one, except do 2 sets of each exercise and increase weight used as tolerated.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds</span></div><div style="padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="padding-left: 30px;"><b><span style="font-family: Arial; font-size: 10pt;">Week 9,</span></b><span style="font-family: Arial; font-size: 10pt;"> <b>or until you can complete the entire workout:</b> </span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Walk-run, 4 days per week: Walk-run for 60 minutes: jog 20 minutes, walk 5 minutes; repeat 3 times until you have exercised for 75 minutes.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Interval training: Monday and Thursday. On a 400-meter running track (or same distance on a field), sprint 100 meters then walk 100 meters. Begin with one repetition and build up until you can do 16 repetitions (2 miles of sprinting the straight a ways and walking the turns)</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Weight Training: Monday and Thursday: Same as week one, except do 3 sets of each exercise and increase weight used as tolerated.</span></div><div style="padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt;">• </span></b><span style="font-family: Arial; font-size: 10pt;">Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds</span></div><div style="padding-left: 60px;"><br />
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</div></span>Health and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.com0tag:blogger.com,1999:blog-2788041799635883467.post-88521974164548128532012-04-04T10:12:00.000-07:002012-04-04T10:12:20.666-07:001-5 Diet Traps to Avoid<strong>1. Eating Too Little</strong>Eating three square meals is just the bare minimum for a healthy and fit body. You should be eating three meals and at least two healthy snacks each day. <br />
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Most women eat too little. They skip or skimp on breakfast and then often do the same with lunch. This leaves you running on fumes all day. By the time dinner comes around, you are ravenous and likely to overeat. <br />
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You end up having your heaviest meal at the end of the day when there is little opportunity to burn off the calories. This is the perfect recipe for gaining fat. <br />
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<strong>2. Eating Out Too Much</strong><br />
If your busy schedule or desire for convenience has you eating out most of the time, you have little to no control over the foods you eat. And simply put, you have little to no control over what you look like and how you feel. <br />
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If you want to look and feel your best, you need to start cooking. This doesn't mean you spend hours cooking gourmet meals - it meals finding a delicious variety of recipes that you can put together in cinch. And before you eat out, learn about <a href="http://www.sheknows.com/articles//804742.htm" id="yui_3_4_1_8_1333557005811_13">the common pitfalls of restaurant dining and how to avoid them</a>.<br />
<strong>3. Emotional Eating</strong><br />
Food can evoke both good and bad emotions and it is also a go-to when women feel anxious, depressed, angry, sad, or even elated. Women experience a variety of psychological attachments to different foods. <br />
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Sweets are often in this category. If you are like most women, all forms of sweets serve as comfort food. If you turn to food when you are stressed, you are letting your emotions control what your eat and how much you eat. <br />
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If you are going to get the body you deserve, you need to find a way to break this emotional attachment to food. <br />
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<strong>4. Lack of Consistency</strong><br />
Do you remember what happened last January? Wasn't this the year you were going to lose weight and get that sexy body? <br />
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Chances are, you were good for a short while. But then you started skipping workouts or breakfast, and by February, your New Year's resolutions were just a distant memory. Maybe you'll try again, but the same thing is likely to happen. <br />
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By now, you have learned that without consistency there will be no results. This means making resolutions and sticking to them.<br />
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<strong>5. Not Enough Sleep</strong><br />
Lack of sleep is an often overlooked factor. If you are doing everything right, but still can't lose the fat, take a look at your sleeping patterns. <br />
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Are you getting to bed at a reasonable hour? Do you sleep at least eight hours a night? Stress in and of itself compounded by too few hours of shut-eye result in an elevation of the stress hormone cortisol (check out <a href="http://www.sheknows.com/articles/804529.htm" id="yui_3_4_1_8_1333557005811_14">Is stress making your belly fat?</a>). Chronically high levels of cortisol can make losing fat very difficult and can even cause you to gain fat. <br />
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If you are dieting and exercising and still not seeing the body you want, make sure you aren't making one or more of these 10 common dieting mistakes. Commit to correcting one a week and you will get that sexy shape you deserve in no time. <br />
by Geo Grigoryan<br />
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Day 3:<br />
Meal 1<br />
3 Egg whites with veggies of choice omelet on 1 toasted whole wheat English muffin. Topped wit 1 oz reduced-fat Monterrey Jack cheese. and 1/2 cup blueberries. Total calories 386<br />
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Meal 2 - lunch<br />
Mango Walnut Salad: 3 cups spinach with 1/2 cup copped mango, 1/3 cup sliced red bell pepper, 4 chopped baby carrots, 2 Tbsp walnuts, 2 Tbsp Vinaigrette and 1 Tbsp raisins. Optional 1/2 large whole wheat pita. Total Calories 395<br />
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Meal 3 Snack:<br />
Strawberry smoothie. 1/2 cup fat-free milk, 1 cup strawberries, 3 oz fat-free plain Greek yogurt, 1/2 banana<br />
<br />
Meal 4 Dinner:<br />
3oz chicken Breast..2 cups Veggie of choice, and 1/2 sweet potatoHealth and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.com0tag:blogger.com,1999:blog-2788041799635883467.post-41578972267109426172012-04-03T08:30:00.000-07:002012-04-03T08:30:14.331-07:00Good Fats Vs. Bad FatsMonounsaturated fats, Polyunsaturated fats and omega-3 fatty acids are all good for your heart and waistline. Monounsaturated fats are liquid at room temperature but may thicken when cold. Polyunsaturatred fats such as most vegetable oils, including safflower, corn, sunflower, and soy oils are typically liquid at room temperature and when refrigerated. Omega-3 Fatty acids are polyunsaturated and found in cold-water fish other good sources are walnuts and flaxseeds. In general, the "bad fat' label belongs to any fat that's semisolid to solid at room temperature such as a stick of butter or the marbling in a steak. Animal products, coconut oil, and cocoa butter are foods thnat are high in saturated fat. Another bad fat, trans fat, is produced when hydrogen is added to liquid oils to make them solid and extend their shelf life. You'll find trans fats in packaged products and just about every food that contains shortening. Here's a handy hint: If you see "hydrogenated" or "partially hydrogenate" on a food label, put whatever you're looking at back on the shelf. While its not necessary to banish fat from your diet - just make sure to eat good fats. <br />
Rodale Inc<br />
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Day 2 Meal:<br />
<br />
<div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><b><span style="font-family: Arial; font-size: 10pt;">Meal One</span></b><span style="font-family: Arial; font-size: 10pt;">: 6 oz. nonfat Greek yogurt with ½ cup low-fat granola, ½ cup raspberries</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><b><span style="font-family: Arial; font-size: 10pt;">Meal Two:</span></b><span style="font-family: Arial; font-size: 10pt;"> 2 pieces string cheese and 12 almonds</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><b><span style="font-family: Arial; font-size: 10pt;">Meal Three:</span></b><span style="font-family: Arial; font-size: 10pt;"> 4 oz. chicken, 2/3 cup cooked brown rice, vegetables of choice</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><b><span style="font-family: Arial; font-size: 10pt;">Meal Four:</span></b><span style="font-family: Arial; font-size: 10pt;"> handful of strawberries, 1tbsp peanut butter, mixed with 8 oz. skim milk (or water) and ½ banana blended shake</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><b><span style="font-family: Arial; font-size: 10pt;">Meal Five:</span></b><span style="font-family: Arial; font-size: 10pt;"> 4 oz. baked flounder, 4 tomato slices, 1 cup acorn or butternut squash</span></div><br />
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Day 2 Workout:<br />
<span style="font-family: Arial; font-size: 10pt;"><table class="workoutTable"><tbody>
<tr><td class="tableSubHead" colspan="3"><br />
Cardio of choice 45 min<br />
Abs - 15min 10sets of 25 reps(lower abs, upper abs, oblique)<br />
Chest:</td></tr>
<tr><td><strong>Exercise</strong></td><td class="width20"><strong>Sets</strong></td><td class="width20"><strong>Reps</strong></td></tr>
<tr><td><a href="http://www.muscleandstrength.com/exercises/chest-dip.html">Chest Dips</a> or <a href="http://www.muscleandstrength.com/exercises/tricep-bench-dip.html">bench dip</a></td><td> 4</td><td> MAX</td></tr>
<tr><td><a href="http://www.muscleandstrength.com/exercises/deep-push-ups.html">Deep Push ups</a> (with hands on dumbbells)</td><td> 4</td><td> 12</td></tr>
<tr><td><a href="http://www.muscleandstrength.com/exercises/dumbbell-flys.html">Dumbbell Flys</a></td><td> 3</td><td> 10</td></tr>
<tr><td class="tableSubHead" colspan="3"> Back</td></tr>
<tr><td><strong>Exercise</strong></td><td><strong>Sets</strong></td><td><strong>Reps</strong></td></tr>
<tr><td><a href="http://www.muscleandstrength.com/exercises/bent-over-barbell-row.html">Bent Over Barbell Row</a></td><td> 4</td><td> 10</td></tr>
<tr><td><a href="http://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.html">One Arm Dumbbell Row</a></td><td> 4</td><td> 10</td></tr>
<tr><td><a href="http://www.muscleandstrength.com/exercises/upright-row.html">Upright Row</a></td><td> 3</td><td> 8</td></tr>
<tr><td class="tableSubHead" colspan="3"> Notes</td></tr>
<tr><td colspan="3"> If you have access to a chin up bar I strongly recommend you add <a href="http://www.muscleandstrength.com/exercises/chin-up.html">chin ups</a> or <a href="http://www.muscleandstrength.com/exercises/wide-grip-pull-up.html">wide grip pull ups</a> as your first back exercise. Chin ups are the #1 exercise for building back width.</td></tr>
</tbody> </table></span><br />
<div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><br />
</div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><br />
</div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><br />
</div>Health and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.com0tag:blogger.com,1999:blog-2788041799635883467.post-23997315515362805382012-04-02T11:45:00.000-07:002012-04-02T11:45:36.782-07:0030 Day Challenge - Day One Health Facts/Meal Plan<div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;">There are so many people who think losing weight is about cutting your daily caloric intake to an extremely low amount. There are so many people on roller-coaster diets, probably too many to count, and most of these people are unsuccessful in their weight loss efforts. These low-calorie diets are not successful because they slow down your metabolism, and this causes your body to enter into “starvation mode.” In starvation mode, the body burns very few calories because it is attempting to store the few calories it is being fed for energy. These diets can cause extreme fatigue and hunger, which is the reason for their lack of success. </span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;">Successfully losing weight is a learning process. It involves making healthy food choices, paying attention to portion sizes, and eating small frequent meals throughout the day. The average female adult consumes 1,500 or more calories per day, depending on her activity level. To determine exactly how many calories your body needs daily, calculate your basal metabolic rate (BMR). Basal Metabolic Rate is the energy (measured in calories) expended by the body at rest to maintain normal bodily function. The calculating formula is different for men and women and also changes with age. In order to lose weight, caloric intake should be less than caloric expenditure. The formula for calculating BMR is as follows:</span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;">Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;">Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;">The activity level of a person must also be considered. To include physical activity, follow this formula:</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 30px;"><i><span style="font-family: Arial; font-size: 10pt;">Multiply the BMR by:</span></i></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;">1.2 if sedentary (little or no exercise)</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;">1.375 if you exercise 1-3 days per week</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;">1.55 if you exercise 3-5 days per week</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 30px;"><span style="font-family: Arial; font-size: 10pt;">1.725 if you exercise 6-7 days per week</span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;">Once you determine your BMR, you can divide the calories into five or six small meals per day, to increase your metabolism. By eating foods high in protein, and decreasing your consumption of fats and complex carbohydrates at each of your five or six meals, your metabolism will become extremely efficient at burning calories. </span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;">To maximize the metabolic aspects of your food intake, you should incorporate five or six evenly-portioned meals throughout the day. The first meal should be within one hour of waking up, and each subsequent meal should be spaced two to three hours apart for the remainder of the day. People have to abandon the thought process of three meals a day: breakfast, lunch and dinner. Instead, get into the habit of adopting a nutritional pattern of Meal 1, Meal 2, Meal 3, etc. The reason for this is that traditional meal titles in this country are associated with eating certain patterns such as; breakfast should consist of eggs, bacon and bagels, while dinner should be meat and potatoes.</span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;">So how does splitting your daily caloric intake into five or six small meals a day increase metabolism? The human body’s metabolism is like a furnace. If you eat three meals a day, the furnace will begin heating up at the first meal and then die down until lunch, where it will heat up again, cool down until dinner, where it heats up one more time. By eating five or six small meals during the day, the furnace will continue burning throughout the day without the cooling-down periods. This means your metabolism is functioning at an increased rate all day with little fluctuations.</span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;">Another way that eating small meals frequently will help contribute to weight loss is by a mechanism called the thermic effect of food. When you eat a meal, your body begins the process of digestion, and this process requires the use of energy. The body actually burns calories while it is digesting food. This is sometimes the reason why people’s body temperature increases when they eat. It makes sense that if the body has to digest more frequent meals throughout the day, then the daily caloric expenditure will be increased. </span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;">Another advantage of eating small frequent meals during the day is it will help to balance blood sugar levels and prevent hunger attacks. This is in direct contrast to the low-calorie diets that cause blood sugar levels to experience increases and decreases through the course of the day. Frequent meals also regulate insulin levels, which is necessary for muscle growth and glycogen storage. One of insulin’s roles in the body is to transport glucose and amino acids into the muscle cells, where they can be used for energy and muscle growth. </span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;">Adopting this type of lifestyle will require a bit of meal planning and preparation, but it is certainly worth it. Purchasing some Tupperware and a food scale and following this weekly meal plan can help get you started. This meal plan is based on 1,500 calories per day, consisting of 25 grams of Fat, 179 grams of Carbohydrates, and 127 grams of Protein. Once you calculate your BMR, you can adjust serving sizes to meet your individual daily caloric needs</span></div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;"><span style="font-family: Arial; font-size: 10pt;"><span style="font-family: Times New Roman; font-size: small;">Tracey Greenwood, Ph.D</span></span></span></div><div style="line-height: normal; margin-bottom: 0pt;"><br />
</div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;">Day one Food Example - along with 90minutes of Cardio and Calisthenics:</span></div><div style="line-height: normal; margin-bottom: 0pt;"><br />
</div><span style="font-family: Arial; font-size: 10pt;"><span style="font-family: Times New Roman; font-size: small;"><div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><b><span style="font-family: Arial; font-size: 10pt;">Meal One:</span></b><span style="font-family: Arial; font-size: 10pt;"> 4 egg whites and 2 slices protein toast or whole-grain toast</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><b><span style="font-family: Arial; font-size: 10pt;">Meal Two:</span></b><span style="font-family: Arial; font-size: 10pt;"> 1 medium apple, 6 oz. nonfat Greek yogurt</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><b><span style="font-family: Arial; font-size: 10pt;">Meal Three:</span></b><span style="font-family: Arial; font-size: 10pt;"> 6 oz. tuna and 1 cup raw vegetables, 4 Tbsp low-fat raspberry vinaigrette dressing</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><b><span style="font-family: Arial; font-size: 10pt;">Meal Four:</span></b><span style="font-family: Arial; font-size: 10pt;"> ½ cup low-fat cottage cheese and 12 almonds</span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 90px;"><b><span style="font-family: Arial; font-size: 10pt;">Meal Five:</span></b><span style="font-family: Arial; font-size: 10pt;"> 6 oz. grilled salmon, 1 cup steamed green vegetable of your choice</span></div></span></span><div style="line-height: normal; margin-bottom: 0pt;"><br />
</div><div style="line-height: normal; margin-bottom: 0pt;"><br />
</div><div style="line-height: normal; margin-bottom: 0pt;"><span style="font-family: Arial; font-size: 10pt;"> </span></div><div style="line-height: normal; margin-bottom: 0pt; padding-left: 60px;"><b><span style="font-family: Arial; font-size: 10pt; font-variant: small-caps;"></span></b></div>Health and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.com0tag:blogger.com,1999:blog-2788041799635883467.post-55717360481498292952012-01-14T00:46:00.000-08:002012-01-14T01:03:19.388-08:00A new Fitness Program Cardio Karate that I am featured in..Watch below and be sure to check your local cable listings for more Previews<iframe allowfullscreen="" frameborder="0" height="344" src="http://www.youtube.com/embed/PJD24yk8YcI?fs=1" width="459"></iframe>Health and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.com1tag:blogger.com,1999:blog-2788041799635883467.post-88089817319151281732011-09-27T04:02:00.000-07:002011-09-27T04:02:15.299-07:00Healthy Bowel MovementsWith the increasing incidence of <a href="http://www.best-colon-cleanse.com/article/colon-cancer" title="Colon Cancer: Causes and Symptoms">colon cancer</a>, it is necessary for anyone worried about the health of their colon to know what is a healthy bowel movement. For many people, they judge a healthy bowel movement as one in which they have made for that day. <br />
Even though it might seem peculiar or embarrassing to talk about bowel movements, they are important. For a long time it has been believed that the <a href="http://www.best-colon-cleanse.com/article/digestive-system" title="Human Digestive System">digestive system</a> played a major role in the health of the person. <br />
Therefore, whatever the person chooses to eat, would affect his or her digestion leading to some form of gastrointestinal illness - the surprising fact is that most people only have 1-3 bowel movements PER WEEK and consider this to be 'normal'. Yes, this might be normal for some, but it is not healthy.<br />
Each time we eat, we should be poopin' out the previous meals we consumed. We should be pooping 3 times per day, and if we are not we probably have fecal matter that is 'stuck in our gut' and feeding back toxins to our system that we should be eliminating.<br />
Therefore, it is simply not enough to consider that one bowel movement a day is a sign of a healthy bowel. Instead it is necessary to look at the frequency, color, odor, or the consistency associated with the stool.<br />
The frequency of the stool is necessary to take note of especially is there is a concern that you might be constipated. Bowel movements can be as little as one a day to as many as three bowel movements depending on how “regular” the person might be. An increased frequency is not seen as a healthy bowel movement. <br />
Another area to look at when considering bowel movements is the odor. If the odor accompanying your stool is plenty or has a very bad smell, then this is not the sign of a healthy bowel movement. A healthy bowel movement would not be covered by excess gas, and would not make the person embarrassed.<br />
The color of the stool should also be thought about when discussing a healthy bowel movement. Usually stool is brown in color, if this color changes and becomes to pale, or too dark in color, then this is an indication that something is going on in the intestine.<br />
The consistency is also important as if the stool is too soft or too hard, this will not be a sign of a healthy bowel movement. Instead a stool that is not to hard is key to removing wastes from the intestine, and should be considered a healthy bowel movement.Health and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.com0tag:blogger.com,1999:blog-2788041799635883467.post-15710230765249761072011-09-01T10:12:00.000-07:002011-09-01T10:12:43.886-07:00Back to the BasicsAt it's most basic, losing weight is about burning more calories than you eat. That seems simple enough, but if were really that simple, none of us would have a weight problem. Too often people take drastic measures to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and more. The real secret to weight loss is to make small, lasting changes. The key is to forget about instant results and settle in for the long run. <br />
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To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started. <br />
<br />
<a href="http://exercise.about.com/library/blbmrcalculator.htm"><span style="color: #3366cc;"><strong>Calculate your BMR</strong></span></a><strong> (basal metabolic rate)</strong>. Your <a href="http://exercise.about.com/cs/fitnesstools/g/BMR.htm"><span style="color: #3366cc;">BMR</span></a> is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism<br />
<br />
<div><ol><li><b>Calculate your activity level</b>. For a week or so, keep an activity journal and use a <a href="http://exercise.about.com/library/blank_calorie_calculator.htm"><span style="color: #3366cc;">calorie calculator</span></a> to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. <br />
</li>
<li><strong>Keep track of</strong> <u>how many calories you eat</u>. For at least a week, enter and track your calories online (e.g., with Calorie Count) or use a <u>food journal </u>to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.</li>
<li><b>Add it up</b>. Take your BMR number and add your activity calories. Then subtract your food calories from that total. If you're eating more than your BMR + your activity calories, you're at risk for gaining weight. </li>
</ol><b>Example</b>:<br />
Suzie BMR is 1400 calories and she burns 900 calories with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories (1400 + 900= 2300). However, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain about a pound every 2-3 weeks. </div><br />
Health and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.com0tag:blogger.com,1999:blog-2788041799635883467.post-10321465850808755512011-08-30T05:44:00.000-07:002011-08-30T05:44:10.870-07:00PORTION CONTROL<div id="yiv7244888yui_3_2_0_16_1314701651053129"><div class="separator" style="clear: both; text-align: center;"><a href="http://creativeeating.files.wordpress.com/2010/10/webmd_photo_of_healthy_portions_on_plate.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="217" src="http://creativeeating.files.wordpress.com/2010/10/webmd_photo_of_healthy_portions_on_plate.jpg" width="320" /></a></div><b><span id="yiv7244888yui_3_2_0_16_1314701651053178" style="font-size: large;"><u id="yiv7244888yui_3_2_0_16_1314701651053181">What are the Proper Portion Sizes </u></span></b></div><div id="yiv7244888yui_3_2_0_16_1314701651053131"></div><div id="yiv7244888yui_3_2_0_16_1314701651053133">Many of us tend to underestimate the amount of food we eat and tend to overestimate the recommended portion sizes for many foods. Remember that your stomach is about the size of your fist. Don't expect to stuff 10 times that amount of food into it without negative consequences. Something many people don't realize is that your stomach will stretch when you're used to eating a lot. If you only eat small amounts of food at a time, your stomach won't ever stretch out like it does when you gorge yourself on a big meal, and then, with a smaller stomach, it won't take as much to make you feel full. You can do this by only taking small, right-sized portions of food onto your plate, and when you're done with that, sit back and feel whether or not you're still hungry. Give yourself 10 to 20 minutes. If you really are still hungry after that time has passed, take a tiny bit more; however, if you give your body time to signal your brain, you'll find that you're usually not still truly hungry.</div><div id="yiv7244888yui_3_2_0_16_1314701651053151">For example, try pouring out your usual portion of pasta and measure it! Then, compare it to the label portion size. Chances are, you're eating two, three, four or more times the amount on the label.</div><div id="yiv7244888yui_3_2_0_16_1314701651053155">If you are confused when reading a food label, try relating the portion size of a serving to everyday items. It is an easy way to visualize what a true portion size looks like.</div><ul id="yiv7244888yui_3_2_0_16_1314701651053122"><li id="yiv7244888yui_3_2_0_16_1314701651053159"><b>Woman's fist or baseball</b> -- a serving of vegetables or fruit is about the size of your fist</li>
<li id="yiv7244888yui_3_2_0_16_1314701651053163"><strong>A rounded handful</strong> -- about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels</li>
<li id="yiv7244888yui_3_2_0_16_1314701651053189"><strong>Deck of cards</strong> -- a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) – for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop</li>
<li><strong>Golf ball or large egg</strong> -- one quarter cup of dried fruit or nuts</li>
<li><strong>Tennis ball </strong>-- about one half cup of ice cream</li>
<li><strong>Computer mouse</strong> -- about the size of a small baked potato</li>
<li><strong>Compact disc</strong> -- about the size of one serving of pancake or small waffle</li>
<li><strong>Thumb tip</strong> -- about one teaspoon of peanut butter</li>
<li><strong>Check book</strong> -- a serving of fish (approximately 3 oz.)</li>
<li id="yiv7244888yui_3_2_0_16_131470165105355">Eyeball it! Take a look at the recommended serving sizes on the new USDA <a href="http://www.mypyramid.gov/" id="yiv7244888yui_3_2_0_16_131470165105391" rel="nofollow" target="_blank"><span id="yiv7244888yui_3_2_0_16_131470165105393" style="color: #0066cc;">MyPyramid</span></a> Food Guidance System. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little!) a ½ cup or 3-ounce serving is. This will help you "eyeball" a reasonable serving!</li>
</ul><div id="yiv7244888yui_3_2_0_16_131470165105361"></div><div id="yiv7244888yui_3_2_0_16_131470165105363"><b>When you're eating a meal, stop when you're satisfied, not when you're full</b>. Don't you hate when you feel as if your stomach is full? This is a sign that you have made a mistake in the way you just ate. After you're done eating, your stomach should not feel empty, but also not completely full. Acquire the habit of eating slowly so you can stop when you are satisfied, not full; the brain needs about 20 minutes to get the "Not hungry anymore" signal.</div><div id="yiv7244888yui_3_2_0_16_131470165105384"></div><div id="yiv7244888yui_3_2_0_16_131470165105386"><b>Eat slowly</b>. Chew your food until it has turned to mush. This means at least 4-5 chews per bite of food. And no, you can't just take bigger bites so that this is a reasonable amount of chews; take small bites also. Remember that it takes about 15-20 minutes for your satisfied-feeling to get to your brain even if your stomach is bloated and regardless of how much you eat. You could eat 10 plates full of food, and as long as you did it within a few minutes, you still wouldn't feel satisfied. Likewise, you can eat just a smaller portion and feel satisfied if you give your system time for the digestive and hormonal processes to take place so the signal gets to the hypothalamus in your brain. Eating slowly helps to keep the amount of food you're eating small until you feel the satisfied feelings. It also prevents you from gorging yourself, and gives you more time to accurately reflect on whether your stomach feels full yet or not. It takes about a whole 15-20 minutes for your stomach to send the message to the brain that you are full, so you could be eating 15 minutes more than your body wants. Eating slowly prevents overeating and will get you satisfied with less calories without feeling hungry or deprived.</div><div id="yiv7244888yui_3_2_0_16_1314701651053107"></div><div id="yiv7244888yui_3_2_0_16_1314701651053109"><b>Change from eating whenever you can and exercising only when you must' to 'eating <i>only</i> when you <i>must</i> and exercising whenever you can</b>.' Most people like eating, and don't like exercising. The result is that they eat every chance they get and exercise only when they have to. You must change your thinking around, to exercising being the necessity and eating being the luxury, and work towards developing a lifestyle that reflects this. However, avoid taking on eating as a chore. Enjoy it and savor every bite. This will help you eat slowly.</div><div id="yiv7244888yui_3_2_0_16_1314701651053114"></div><div id="yiv7244888yui_3_2_0_16_1314701651053116"><b>Drink lots of water every day</b>. This is very important. You may think you are hungry when, in fact, you are really just thirsty. It also makes your liver and kidney a lot happier. Try adding a slice of lemon, lime, or orange to your water for a great taste; cucumber slices for an even crispier taste!</div><div id="yiv7244888yui_3_2_0_16_131470165105371"></div><div id="yiv7244888yui_3_2_0_16_131470165105373"></div>Health and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.com1tag:blogger.com,1999:blog-2788041799635883467.post-8059159059731391092011-08-28T01:11:00.000-07:002011-08-28T01:11:24.985-07:00My Blog will answer questions that we All Have in regards to losing weight the Right Way and keeping it off or the "Fast Way" and gaining it all back and more...Myths/Pros/Cons about Crash diets. Good vs Bad Carbs. The Value of WATER. Great Workout Tips. How Changing your diet can Change your Life and any questions that you may have. <br />
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<u><strong>My First Topic = WHY is WATER IMPORTANT</strong></u><br />
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Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. You need water to regulate body temperature and to provide the means for nutrients to travel to your organs and tissues. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.<br />
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Depleting your body of water will create a loss of weight, but it is ONLY water weight.<span style="mso-spacerun: yes;"> Of course the exercise you are doing to sweat is helpful BUT losing too much water too fast can <b><i>KILL</i></b> you. </span>This weight will come back as soon as you drink or eat again.<br />
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Sweat is not only water, but salt and electrolytes.<span style="mso-spacerun: yes;"> </span>These compounds help regulate nerve and muscular function.<span style="mso-spacerun: yes;"> </span>Without them entire systems start to break down and this can be fatal.<span style="mso-spacerun: yes;"> </span>Also, once you stop sweating, there is no mechanism in your body to regulate body temperature and you could overheat and die from heat stroke.<br />
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So Many ask how much water should one drink...You can calculate the daily amount of water needed by taking your weight in pounds and dividing that number in half. That give you the number of ounces you may want to drink each day. For example, if you weigh 160 pounds, you might want to drink at least 80 ounces of water or other fluids per day.<br />
If you exercise, you should drink another eight ounce glass of water for every 20 minutes you are active. If you drink alcohol, you should drink at least an equal amount of water. When you are traveling on an airplane, it may be good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can can change from day to day.<br />
<ul><li>This <a href="http://nutrition.about.com/library/blwatercalculator.htm"><span style="color: #3366cc;">water calculator</span></a> can help you determine how much water you need to drink each day.</li>
</ul>At least twenty percent of the water you need will come from the foods you eat. The rest will come from the beverages you drink. Water is probably the best choice; sweetened soft drinks and sodas have added sugar that adds extra calories. Sports drinks contain electrolytes and may be beneficial; just look out for added sugar and calories that you may not want. Fruit and vegetable juice are good because they have vitamins and nutrients (read labels, however -- vegetable juices may be high in sodium).<br />
Caffeinated beverages like tea and coffee count too, but too much caffeine can make you feel jittery.<br />
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The true way to burn fat and lose weight for the long term is to actually drink water plus exercise:<br />
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<ul><li>Fat loss = water + oxygen (from cardio vascular exercise)</li>
</ul>Health and Fitness by Princesshttp://www.blogger.com/profile/05328822397423459822noreply@blogger.com0