Why doing exercises is important for you?

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What has happened to the United States that has made it such an obese country? We produce some of the finest athletes in the world (as evidenced every year in the Olympics), so why is the average citizen so fat?

We blame the food, and that's definitely a part of it. But can food really be the biggest reason that the country has gotten so robust. Is anybody familiar with any traditional (meaning old) southern dish that isn't deep fried? This is the food that our forefathers grew up on, and we're bigger than we are. In fact, we are continually passing new legislation to monitor calories and fat content of many types of food, so is there any reason to think that the food is much more conducive to modern weights than in previous generations?

I think it has to fall primarily on a lack of activity. Amenities and entertainment both require less bodily motion than at any previous time in history. As a population, we see an increasing number of desk jobs (at least in a normal economy), we spend more time driving than ever (I know people who are unwilling to walk a city block), and many forms of recreation can be had without moving of the couch. Many people can be entertained by spending 6+ hours on the couch watching television. Whether that should be considered a worthwhile way to use one's time is a completely different debate, but there is no doubt that it burns very few calories.

That doesn't mean that there aren't still plenty of ways to get exercise. Gym memberships aren't expensive from a standpoint of value (if they are used) compared to price. Most gyms also offer classes  such as Yoga  with their membership. Actually, many communities now offer free yoga or dance classes through their recreation department. Also, activities such as running, walking, or biking (once you have a bike) outside that are free and great for the body. Anything that increases your heart rate leads to extra calories being burned, and also works the heart (a muscle) itself. Most things that get the heart rate going are usually a bit enjoyable as well.

But, during the day, DO SOMETHING! Watching television, playing video games, taking a nap, and gaining weight doesn't count. As the wise say  be active, be happy, be healthy.

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Choosing your first right diet

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Is it not only a problem with your weight you have, but a problem choosing the best weight loss plan that will suit your needs? If this is your first time and you are adamant that you want to lose weight then the important thing to consider is, that the weight loss program you pick is one that will give results and won't affect your health.

   It happens all the time in the dieting world, seeing people left out of pocket and disappointed, or constantly having to see a doctor because they never bothered to check out the diet they chose. Taking something like this at face value is not good

   If you want to lose weight for whatever the reason, whether it is to rid belly fat to get a slimmer waist, or slim down your bum to get into a sexy pair of jeans, or even your legs so you can get the zipper of your boots to go up and over the calf, then you need to be wary. Not all weight loss, fat loss or diet plans, or programs as some call them, will help you do this.

   How to choose a weight loss plan - Avoid disappointment and get a diet that delivers the goods so as to speak.

   They say you learn something new every day - well here is one for the books; did you know that people in the US spend approximately $30 billion a year trying to lose weight? From this it tells you the market is big and therefore you have to be sensible and careful about which diet to choose.

Weight Loss Tips:

Choose a weight loss program that helps you set realistic goals you can reach

   Ask questions to get a clear picture. Ask how much weight you can expect to lose weekly, as well as how long it will take to reach your own weight loss goal.

   It is vital to know who you are dealing with. Check the credentials of the experts involved in the program, such as doctors, nurses, dieticians and diet counsellors.

   Double check that the plan offers different foods to ensure that you receive the essential nutrients your body needs. The diet should include the suggested daily allowances (RDAs) for vitamins, minerals and protein.

   Check the weight loss plan includes exercise to be combined with a balanced diet. Exercise is important in any diet, but still something your doctor should know about first. Not everyone is in a fit state to endorse physical exertion, or go on a diet in saying that, so they need to have this given the thumbs up by a GP.

   An ideal plan is one that will help you lose weight while at the same time teaches you to keep the weight off. It makes sense because you will only be defeating the object if you do not. Why work hard to shed the pounds, only to pile them back on again.

   There will be times when you need to be strict with yourself, and make some permanent lifestyle changes if you are to maintain a healthy body.

   Think about how much time you can dedicate to the program. Some people choose their diet because of what is in their pocket. Not good measure as this can be a dangerous move. Settling for less than the best because of a few pennies is unhealthy. If you get a safe weight loss plan that works then what is few pennies more. If you suspect a diet is dodgy, than it is likely that it is.

   Those extra pennies could just save your life. Consider the overall cost of the program, including the initial membership fee, special foods, supplements and other features.

Tips & Warnings

   Consult an expert: a doctor, a dietician, an exercise physiologist, a psychologist. These professionals can give advice and guidance that the experts cannot. Make sure they are who they say they are by checking their credentials.

Remember: Weight loss medications provide only short-term weight loss.

   You could consider speaking with a person involved with a weight loss self-help support group. Groups namely Overeaters Anonymous or Take Off Pounds Sensibly (TOPS), are there for people who want to lose weight and would like support and advice without following a specific commercial plan.

Ask your doctor about weight loss programs in and around your area

It is dangerous to lose more than 1 to 2 pounds per week after the first week.

   If this is all new to you then you have a tongue in your head so use it, and ask as many questions it takes till you are sure on matters that may have concerned you at some point.

Contact a GP before engaging in any activity related to health and diet.

   Whatever advice you are given in regards to dieting, exercise, diet pills, or weight loss medications then have your doctor give it the once over.

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How to find the perfect restaurant

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If you love going out to restaurants but are tired of those that you typically frequent, it may be time to find somewhere else to eat. Not all places that serve food are the same, which is probably a good thing if you are bored with the usual locations. Find out how to find a great new restaurant near you.

One of the first steps to take is to ask your friends and family what restaurant they would recommend. Even if they do not live in your city, you should still get their opinion. You will find that some businesses are worth a bit of a travel, so even if they live in the next town over, ask what their favorites are. You will probably get a list of restaurants that are known for their great food, service, or atmosphere. Your friends and family may also have a few helpful pieces of advice for you, such as what to order and what to avoid.

   Another way to pick up some ideas for new restaurants is by finding out a bit about deals near you. Many eateries run specials that they advertise on TV or in the newspaper, which can lead you to a great new restaurant that you never considered before. Most people tend to ignore these advertisements since they are so common, but if you are in the market for a new place to eat, you should offer a chance to the businesses showcased in these ads.

   Many restaurants mail coupons to homes near their location. Instead of filing them under junk mail, you should begin giving them a second look. Not only can you save money with these coupons, but you just may discover a new restaurant that has great food and excellent service. If the eatery does not live up to your expectations, at least you tried, and you can also be glad that you saved some money on your night out.

   If you are in the mood for a new place to eat, checking out restaurants near you can be a fun adventure. The worst you can get is bad service and food that you do not like, but at least you will have tried it out. Even if it takes you months to find a place with great food and service, you will at least be able to let your friends and family know what eateries to check out and which ones to avoid.

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The healthy choice for our children

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As all you parents well know, school will be starting soon (yeah!). And with all the preparations busy parents must make to get their youngsters ready, one of the things parents will be pondering is what their children will be having for lunch while they are in school (and possibly breakfast).

   Children need healthy nutrition at school as well as home Children need healthy nutrition at school as well as home

The First Lady Michelle Obama is recruiting major food manufacturers to create their products in a more healthy manner, such as less sodium, more healthy ingredients, etc. It's called the Let's Move! campaign, and it's designed to help reduce obesity in children. Well, the School Nutrition Association is also on board. Last month, the SNA held their annual National Conference in Dallas. More than 5,000 school nutrition professionals attended the school nutrition industry's largest exhibition floor. More than 340 companies showcased healthy, energy-efficient and kid-friendly improvements at 760 exhibit booths.

   School nutrition professionals are working hard to follow the guidelines of Michelle Obama's Lets' Move! campaign, by providing healthier, more nutritious, and also kid-friendly products that children may see in their school cafeteria this fall. Some of the products that were exhibited:

• Fruits and Vegetables. Fresh, ready-to-eat, single-serve, prepackaged cut fruits and vegetables including sliced carrots, citrus fruits, berries, US-grown dry peas, lentils and chickpeas.
• Beverages. Low sugar, low calorie flavored and plain milk in 1% and fat free varieties; soy beverages, made with organic soybeans; 100% juice and flavored waters.
• Dairy – Low-fat and shredded cheeses, yogurt, cottage cheese 
• Whole grain and multigrain products. Pasta, noodles, tortillas, cereals, breads and pizza crust. 
• Nutrient-rich spreads and dips. Hummus, sour cream, dips, creams, butter 
• Lean protein. Genuine Alaska pollock; whole muscle pork, beef, and turkey products; egg-based entrees and lean deli meats. 
• Healthy student favorites. Pizzas with whole grain crusts, low-fat cheese, and low sodium toppings; zero trans fat, baked potato fries and wedges, including sweet potato fries; breaded whole-grain chicken products; high quality, calcium-rich ice cream.
• Peanut-free alternatives. A variety of spreads including soy nut butter and sunflower seed butter.
•  Energy efficient equipment. Combi ovens, serving counters, self-service salad bars, milk merchandisers, convection ovens, heated cabinets and point-of-sale systems.

   Childhood obesity has more that tripled in the past 30 years. The First Lady, and most of the rest of the country involved in feeding our children, our putting their best foot forward in providing healthy, tasty, and most important, nutritious food for our young ones to enjoy while they are in their learning environment. Healthy, well-fed children mean more active children. And more active children mean childhood obesity rates will go down. And really, what could be better than that?

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Your Guide to Healthy Eating - Understanding Nutrition Part 2

You've missed the previous parts? Introduction , Chapter 1, Chapter 2 Part 1, Chapter 2 Part 2, Chapter 3 Part 1

Choosing Low Fat and High Fiber Foods

   Raising the level of dietary fiber is important.  At the same time it is important to lower the amount of fat in your diet.  Adding dietary fiber to your diet is one of the most effective changes that you can make.  However, many people consume way too much fat without enough fiber. 

   A good place to start is by knowing which foods you eat are high in fiber or which foods that are high in fiber that you could eat.  Eating a diet that is rich in fiber will lower fat and other negative diet elements.

   When you are boosting the amount of fiber in your diet you also want to do so at a gradual rate.  Abrupt changes in fiber can cause abdominal pain, cramps, bloating and gas. 

There are several high fiber foods including:

Your Guide to Healthy Eating - Understanding Nutrition Part 1

You've missed the previous parts? Introduction , Chapter 1, Chapter 2 Part 1, Chapter 2 Part 2

Understanding Nutrition

   There are numerous nutrients that make up our diet.  Each nutrient plays an important role in our diet and our diet is not well rounded without all of them.  The basic building blocks to a healthy diet include:

• Carbohydrates
• Protein
• Fats
• Vitamins
• Minerals

Fats

   Fats and carbohydrates make up a healthy diet.  The key is to not to overeat either one of these to the point that they are not healthy for you.  Many people do not understand the role that fats and carbs play in our diet.  While these should be limited, they are still important for a healthy lifestyle.  The key is to make smart decisions when it comes to choosing which fats and oils you are going to eat.  This means that you will want to substitute saturated fats with unsaturated fats.  You want to cook with lighter oils when cooking.

   Fats are essential for supplying the body with energy.  Fats are essential so that fatty acids and aid in the transportation of fat-soluble vitamins around the body.  These fat-soluble vitamins include:

Your Guide to Healthy Eating - Planning Healthy Meals Part 2

You've missed the previous parts? Introduction , Chapter 1, Chapter 2 Part 1


Healthy Snacks

   It never fails, there’s a pang that hits our stomach around 2:30 or 3:00 in the afternoon. This little bit of hunger is easily overcome by a healthy snack. Instead of reaching for those chocolate chip cookies, why not some apple wedges with a little peanut butter on them? Or, how about a glass of milk or cup of cottage cheese? You could even grab a handful of nuts. Whole grain products make good snacks as well. Wheat bread or bagels can make you a nice little snack to hold you over until dinner.

   For the kids, consider having some carrot sticks already peeled and sliced for them when they come home from school. You could even have a little bowl of broccoli florets, green peppers and carrots in a bowl with a little side of low fat salad dressing for dipping. These are much better snacks than Jell-O, Fruit Roll-Ups, Pop Tarts or candy bars.

Here is a little quick recipe that you can whip up in no time:

Your Guide to Healthy Eating - Planning Healthy Meals Part 1

You've missed the previous parts? Introduction , Chapter 1

Planning Healthy Meals

   Planning healthy meals can be difficult, especially if you are cooking for a family who is stuck in a rut of unhealthy meals.  With some basic nutrition knowledge, however, you can have your family eating healthy without them really even realizing it.

   The key to creating healthy meals is to plan.  Plan your week’s meals ahead of time and ensure you have all of the necessary ingredients.  Don’t put off preparing healthy meals because you don’t have a tomato.  Plan your meals out and go grocery shopping.  While shopping it is important to get only the foods that are on your list and stay away from the cookie and ice cream aisles to limit temptation.  This will also allow you to keep your food costs to a minimum because you are buying less expensive whole foods instead of processed foods.

   Huge time savers such as slow cookers and microwaves are also helpful and everything that comes out of the microwave doesn’t have to be unhealthy.  A slow cooker will allow foods to cook all day while you are at work.  When you get home, you have a delicious and healthy meal waiting for you.

   On the weekends you can prepare meals ahead of time and put them in microwave safe dishes.  When you have busy nights such as evenings that are full of sports games or practices with your children, all you have to do is pop their healthy meal into the microwave.  There are several mircrowavable healthy meals that you can make at home and save for the rest of the week.  These are also good if you are a single person living alone and have a hard time cooking for just one person.  Divvy up the meals for the rest of the week. 

   When you are planning meals for the week, create a chart of each day’s meals and your daily schedule.  This will help you decide which days are best for certain meals.  For example, maybe you have time to cook something extra special on Friday nights, but the rest of the week is so hectic you don’t know if you are coming or going.  You can place those special recipes you have been wanting to try on Friday and then come up with healthy alternatives for your busy days. 

Getting the Family Involved

Your Guide to Healthy Eating - Eating for a healthier you

This is part 2 of Your Guide to Healthy Eating. Missed part 1? View it here

   Most people know they need to improve their diets in one way or another.  They also recognize how difficult this is when you drive down the street and you see a McDonald’s on every corner or a line of fast food restaurants.  Our lives have all become about convenience and in exchange for convenience we have become the most obese country in the world.  With our instant gratification lifestyles we also know that eating healthy can be a challenge.  However, it doesn’t have to be this way and there are steps that you can take to balance out your life so that you can enjoy a Happy Meal with the kids on occasion. 

   Making your everyday diet healthier will allow you to improve the way you look, as well as the way you think.  It’s never too late to change your eating habits, you just have to have the personal motivation to do it. 

Is Your Diet Healthy Enough?

   Everyone wants a healthier diet, but with all of the conflicting nutrition information in the media it is hard to determine what type of diet is healthy.  There are many factors that contribute to a healthy diet.  It is important to evaluate the current diet that you eat before you embark on a plan to become a healthier eater.

Begin by asking yourself these simple questions:

    Do I eat a variety of different foods? Variety is one of many important parts of a healthy diet.  It is important to eat foods from all of the food groups.  If you find yourself avoiding certain food groups, such as fruits and vegetables, then it may be time to adjust the way you eat.

    Do I eat fruits and vegetables? It is important to choose from a variety of different fruits and vegetables.  In fact, you want to get all of the different colors of these foods in your diet because each offers their own unique vitamins and minerals that are essential to your diet.  Eat dark greens, reds, oranges and yellows. 

    Do I eat breakfast? The absence of breakfast is a good indicator that you are not eating very healthy.  If you don’t eat breakfast you need to begin working on that aspect of your diet, as your body may think that it’s starving.

    Do I choose low fat foods over high fat foods? There are low fat alternatives in a variety of foods including all dairies and meats.  A great way to avoid a lot of fat is to prepare your own meals instead of eating prepared foods such as TV dinners.

    Do I drink a lot of water?  Water is the foundation to life.  Your body needs plenty of water and is important for maintaining a healthy diet.  If you drink a lot of soda or coffee, you may be dehydrating yourself.

    Am I able to maintain my ideal body weight? Gaining weight without trying is a sign of a poor diet.  Following a healthy diet and getting regular exercise is the best way to lose weight and keep it off.

    Do I limit the amount of salt, sugar, alcohol and caffeine that I consume? These are okay in moderation, but a lot of people use these in excessive amounts.  These four elements can wreak havoc on a healthy diet. 

Variety – The Spice of Life

Your Guide to Healthy Eating - Introduction

   Everyone knows that there is something that they could change in their life to become healthier.  For most people, it’s getting more exercise and eating a healthier diet.  But, how do you know if you are eating healthy or not?  There are so many different diets and strategies on the market, how do you know what to do?

    These articles are designed to provide you with some basic guidelines to become a healthy eater as well as some tips on how to begin changing your eating habits.  For example, breakfast is incredibly important and many people don’t give it its due.  You need to eat breakfast to literally “break the fast.”  Unfortunately, many people skip breakfast and they are so hungry by the time lunch comes around that they eat like they’ve never eaten before.  Then they have a slump and want to take a nap.  Eating healthy and with good eating habits can solve these types of problems.

   Being a healthy eater requires that you become educated and smart about what you put in your mouth.  You really are what you eat, so if you eat a lot of fats, well, you know what happens.  However, being food smart doesn’t mean that you have to learn all of these different calorie-counting strategies or that you have to study labels.  Healthy eating is about balance and moderation.

   These articles are your guide to learning to eat healthy and how to balance out your meals.  It will show you how you can eat healthy, lose weight and begin to have a better overall feeling of healthiness in your life.  This doesn’t mean that you have to give up your favorite foods, but you will learn how to make your favorite foods part of a healthy lifestyle.