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10 Tips: How to Get in Shape without Sweating
Tip #1: The *Brazilian move*.
The good thing about this move is that you don't need to go a gym to do it, you don't even need to find time in your day.
Why?
Because you will do this move while you brush your teeth!
How does it...
Activity + Poor Food Choices = Non Healthy Lifestyle
One of the biggest misconceptions people have today is what constitutes a healthy lifestyle. Just because you exercise does not mean you are healthy. I hear much too often, oh, I can eat this because then I will work 30 or 40 minutes on the...
Back Pain & Muscle Pain - Effective Nonprescription Pain Relief
Pain and Stress. They seem almost to go hand in hand - not only
in their negative connotation, but also in their biological
causes and triggers. Back pain and muscle pain is typically
caused by inflammation in the proximity where the...
Exercise During Pregnancy
One of the best things you can do for yourself and your unborn child during pregnancy is exercise. There are numerous studies that show that women who exercise during pregnancy are more likely to have easy labor and deliveries and faster recoveries....
Fitness-related Benefits of Massage
Ask someone their reason for getting a massage and you're likely to hear "because it feels good". We all know that a massage can relieve stress, help to make sore muscles feel better and even reduce anxiety, but can it help us achieve our...
Simple Tips To Prevent Bad Breath
Bad breath simply comes and goes for some people. Perhaps we
only wake up with bad breath in the morning. Or eating certain
foods, like onion or pizza. These are more obvious triggers for
bad breath. But the bacteria that release the volatile...
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The Times, They Are a'Changin'!
Just like the times are changing, the rules and recommendations
of dieting are changing, too. In order to stop the nation's ever
growing obesity levels, the Food and Nutrition Board has
released new guidelines for fats, proteins, carbohydrates and
more. The new recommendations, as well as the old, are as
follows:
Fats
Old recommendation: Limit fat intake to less than 30% of
calories.
New recommendation: The Food and Nutrition Board recommends
keeping your fat intake under 35%, but learn the difference
between good and bad fats. Good fats, like monounsaturated fats
and polyunsaturated fats, help to lower your risk of
cardiovascular disease. Saturated and trans fats should be kept
at a minimum.
Nutritionalists suggest eating more fish because of their good
sources of omega-3 fatty acids, which is good for your heart.
Filling up on nuts like almonds, walnuts and peanuts is also
recommended because of their good source of monounsaturated fats.
Carbohydrates
Old Recommendation: Acquiring 50% or more of your calories from
carbohydrates.
New Recommendation: The Food and Nutrition Board recommends
getting 45-65% of your calories from carbohydrates. This will
compensate for the calorie boost that you'll get by adding more
good fats in your diet. To obtain these percentages, experts
suggest adding some whole grains to your diet along with fruits
and vegetables. Brown rice, whole-grain breads, and pastas are
all high in fiber, B vitamins and other life giving nutrients.
Protein
Old Recommendation: Obtain 10-35% of your calories from protein.
New Recommendation: Unchanged. Someone who exercises regularly
may require more protein.
Fiber
Old Recommendation: Nonexistent.
New Recommendation: Reports have finally shown that fiber
reduces the risk of heart disease and may prevent some cancers.
It also has been shown to aid in weight control. Therefore, the
Food and Nutrition Boards sites that the least amount of
fiber
recommended is 25 grams per day.
Added Sugar
Old Recommendation: Nonexistent.
New Recommendation: Limit your sugar to no more than 25% of your
calories. Experts suggest this number should actually be lower
because most sugary foods also pack in other unhealthy
additives. Remember when checking your labels, they don't always
read "sugar". Check for: fructose, dextrose, corn syrup, honey
and sucrose.
I like to use Stevia...an herb that is hundreds of times sweeter
than sugar with no calories. All you need is a few drops, and
your good!
Exercise
Old Recommendation: Getting a half an hour of exercise at least
3 times a week.
New Recommendation: The Food and Nutrition Board recommends
increasing exercise to an hour daily. Mix up your workout by
doing aerobic exercise a couple times a week and housework the
rest of the week. Housecleaning and gardening are considered
exercise and can be added to your schedule to break the monotony
of the stair climber and the treadmill (plus you'll be getting
things done around the house!)
The above recommendations are only good when used together and
appropriately. Keep a log or diary to remind you of what changes
need to be made in your diet and exercise routine. While most of
the changes are small, they just may pay off and prevent you
from many health risks in the long run.
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About the author:
Colleen Palati is a healthy living and nutrition enthusiast with
over 7 years of study in the areas of nutrition, healthy living,
and weight loss.
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