Wed, 31 Mar 2010 08:20:55 -0800WeeblyThu, 22 Oct 2009 14:06:15 -0800http://staying-healthy.weebly.com/1/post/2009/10/fat-loss-plan-for-anybody.htmlThere are plenty of myths about fat loss.  The myths are perpetuated mostly by supplement companies.  They are not the healthy supplements that could really help you lose some pounds while reducing your risks of diseases later in life.  They are the supplements that are loaded with caffeine and other dangerous chemicals.

When ephedra was banned, supplement manufacturers turned to other ingredients.  One of the most popular products on the market is Hydroxy-cut, which was also banned recently by the FDA, because of serious adverse effects, including liver and kidney failure. 

People buy these supplements because they think that it is the easy way to get their weight under control.  Actually, the easiest way to do that is to eat the right foods and stop listening to the hype.

Diet foods are not better for you.  They are still loaded with chemicals, sugars and other additives that make them taste good.  Some of the “health” foods on the market are just as bad.

For good health, we need real foods, as natural as possible.  Fruits, vegetables, beans, legumes and whole grains should be the foundation of your daily diet.  They contribute to fat loss, because they are low in fat, high in nutrient content and fiber.  The fiber, alone, is a wonderful thing.  It contributes to good digestion and absorbs some of the fats from the foods that you eat, carrying them out of the body, instead of storing them.

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We need some fats in our diets.  They are necessary to produce hormones and cellular membranes.  They serve other purposes, as well.  Some nutrients can only be absorbed if fats are also present.  Vitamin E is an example of a fat-soluble nutrient.

Choosing healthy fats, particularly omega-3s and other polyunsaturated fatty acids will contribute to fat loss.  In particular, they help to get rid of the fats that are circulating in your bloodstream.  Research has shown that increasing your intake of omega-3s reduces your total blood triglycerides, which are fatty acids bound to glucose. 

High triglycerides in the bloodstream are a risk factor for an age-related heart disease called atherosclerosis or hardening of the arteries.  They also increase your risk of age-related eye diseases and even Alzheimer’s.  So, it is important to get your blood triglycerides under control.  You can do that naturally, by reducing the amount of fats that you eat, in general, and by eating more omega-3s.

One of the keys to long-term fat loss is building more muscle.  A muscular body burns more calories at rest and resting muscles prefer to burn fats from the bloodstream for energy.  You might not notice an immediate difference on the scale if you start building muscle.  But, you should start to notice a difference in the way that your clothes fit, fairly quickly.

Your waist size should start to go down, as the muscles in your legs and arms start to grow.  You will need to make sure that you get enough protein in your diet.  Otherwise your body can’t build muscle. 

Long-term fat loss is possible and even easy, with just a few changes to your diet and your level of activity.  The pills don’t work. So, don’t waste your money.

There are plenty of myths about fat loss.  The myths are perpetuated mostly by supplement companies.  They are not the healthy supplements that could really help you lose some pounds while reducing your risks of diseases later in life.  They are the supplements that are loaded with caffeine and other dangerous chemicals.

When ephedra was banned, supplement manufacturers turned to other ingredients.  One of the most popular products on the market is Hydroxy-cut, which was also banned recently by the FDA, because of serious adverse effects, including liver and kidney failure. 

People buy these supplements because they think that it is the easy way to get their weight under control.  Actually, the easiest way to do that is to eat the right foods and stop listening to the hype.

Diet foods are not better for you.  They are still loaded with chemicals, sugars and other additives that make them taste good.  Some of the “health” foods on the market are just as bad.

For good health, we need real foods, as natural as possible.  Fruits, vegetables, beans, legumes and whole grains should be the foundation of your daily diet.  They contribute to fat loss, because they are low in fat, high in nutrient content and fiber.  The fiber, alone, is a wonderful thing.  It contributes to good digestion and absorbs some of the fats from the foods that you eat, carrying them out of the body, instead of storing them.

We need some fats in our diets.  They are necessary to produce hormones and cellular membranes.  They serve other purposes, as well.  Some nutrients can only be absorbed if fats are also present.  Vitamin E is an example of a fat-soluble nutrient.

Choosing healthy fats, particularly omega-3s and other polyunsaturated fatty acids will contribute to fat loss.  In particular, they help to get rid of the fats that are circulating in your bloodstream.  Research has shown that increasing your intake of omega-3s reduces your total blood triglycerides, which are fatty acids bound to glucose. 

High triglycerides in the bloodstream are a risk factor for an age-related heart disease called atherosclerosis or hardening of the arteries.  They also increase your risk of age-related eye diseases and even Alzheimer’s.  So, it is important to get your blood triglycerides under control.  You can do that naturally, by reducing the amount of fats that you eat, in general, and by eating more omega-3s.

One of the keys to long-term fat loss is building more muscle.  A muscular body burns more calories at rest and resting muscles prefer to burn fats from the bloodstream for energy.  You might not notice an immediate difference on the scale if you start building muscle.  But, you should start to notice a difference in the way that your clothes fit, fairly quickly.

Your waist size should start to go down, as the muscles in your legs and arms start to grow.  You will need to make sure that you get enough protein in your diet.  Otherwise your body can’t build muscle. 

Long-term fat loss is possible and even easy, with just a few changes to your diet and your level of activity.  The pills don’t work. So, don’t waste your money.

There are plenty of myths about fat loss.  The myths are perpetuated mostly by supplement companies.  They are not the healthy supplements that could really help you lose some pounds while reducing your risks of diseases later in life.  They are the supplements that are loaded with caffeine and other dangerous chemicals.

When ephedra was banned, supplement manufacturers turned to other ingredients.  One of the most popular products on the market is Hydroxy-cut, which was also banned recently by the FDA, because of serious adverse effects, including liver and kidney failure. 

People buy these supplements because they think that it is the easy way to get their weight under control.  Actually, the easiest way to do that is to eat the right foods and stop listening to the hype.

Diet foods are not better for you.  They are still loaded with chemicals, sugars and other additives that make them taste good.  Some of the “health” foods on the market are just as bad.

For good health, we need real foods, as natural as possible.  Fruits, vegetables, beans, legumes and whole grains should be the foundation of your daily diet.  They contribute to fat loss, because they are low in fat, high in nutrient content and fiber.  The fiber, alone, is a wonderful thing.  It contributes to good digestion and absorbs some of the fats from the foods that you eat, carrying them out of the body, instead of storing them.

We need some fats in our diets.  They are necessary to produce hormones and cellular membranes.  They serve other purposes, as well.  Some nutrients can only be absorbed if fats are also present.  Vitamin E is an example of a fat-soluble nutrient.

Choosing healthy fats, particularly omega-3s and other polyunsaturated fatty acids will contribute to fat loss.  In particular, they help to get rid of the fats that are circulating in your bloodstream.  Research has shown that increasing your intake of omega-3s reduces your total blood triglycerides, which are fatty acids bound to glucose. 

High triglycerides in the bloodstream are a risk factor for an age-related heart disease called atherosclerosis or hardening of the arteries.  They also increase your risk of age-related eye diseases and even Alzheimer’s.  So, it is important to get your blood triglycerides under control.  You can do that naturally, by reducing the amount of fats that you eat, in general, and by eating more omega-3s.

One of the keys to long-term fat loss is building more muscle.  A muscular body burns more calories at rest and resting muscles prefer to burn fats from the bloodstream for energy.  You might not notice an immediate difference on the scale if you start building muscle.  But, you should start to notice a difference in the way that your clothes fit, fairly quickly.

Your waist size should start to go down, as the muscles in your legs and arms start to grow.  You will need to make sure that you get enough protein in your diet.  Otherwise your body can’t build muscle. 

Long-term fat loss is possible and even easy, with just a few changes to your diet and your level of activity.  The pills don’t work. So, don’t waste your money.

 ]]>Thu, 22 Oct 2009 14:00:55 -0800http://staying-healthy.weebly.com/1/post/2009/10/natural-remedies-weight-loss.htmlUnder the category of “natural remedies weight loss”, you will see lots of herbs and nutritional supplements.  Some of them are safe and may be effective, if combined with a proper diet and regular physical activity. 

Some are dangerous and should, under no circumstances, be taken by anyone.  Some are safe as long as they are not combined with other ingredients and are taken as directed. 

What you need to remember is that naturally occurring substances are not necessarily safe.  Ephedra, for example, is a plant.  It is actually a plant medicine. 

Although many people take over-the-counter medicines on a regular basis, without consulting a healthcare practitioner, it’s not a good idea.  All medications, plant-based or otherwise, must be metabolized by the liver and when used inappropriately or on a long-term basis, they can and do cause liver damage. 

Ephedra, which is sometimes sold under the Chinese name “ma huang”, is not known to damage the liver.  Instead, it causes sudden heart attacks, contributes to heat stroke and has been responsible for at least 14,000 adverse effects. 

So, just because something is sold under the heading of “natural remedies weight loss aids” does not mean that it is safe.  The manufacturers are responsible for providing a safe supplement.  But, the FDA had to step in with ephedra supplements and ban them.  The industry continued and still continues to maintain that they are safe in low doses. 

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Anything that increases your heart rate, dilates your blood vessels and raises your blood pressure is not safe.  Even caffeine can cause health problems when over used.  Again, it is a naturally occurring substance, but it is also a drug. 

Most of the natural remedies weight loss appetite suppressants on the market contain caffeine, sometimes in large amounts, even though there is no reason to believe that caffeine is actually an appetite suppressant in humans.  If a person had never drank a cup of coffee, consumed no caffeinated beverages, a little caffeine would probably suppress their appetite for a while.

But, the average person in today’s society drinks caffeinated beverages on a regular basis.  Judging by the number of people that are overweight and obese, it should be pretty obvious that caffeine does not work.

At doses approaching 500mg per day, in any form, whether taking in a supplement or consumed in tea or coffee, people start to experience health problems that include insomnia, rapid heartbeat and anxiety.  So, when you are shopping for natural remedies weight loss aids, be sure to check the label for caffeine.  If it contains caffeine, don’t buy it.

It seems that everyone is looking for a fast and easy way to lose some pounds.  Even doctors sometimes encourage their patients to consider dangerous options, such as gastric bypass and lap band surgery. 

It is possible to lose all of the pounds that you want, safely and naturally.  You need a complete plan.  The safe natural remedies weight loss supplements may be a part of that plan, but only a “small” part.

 ]]>Thu, 22 Oct 2009 13:54:57 -0800http://staying-healthy.weebly.com/1/post/2009/10/quick-weight-loss.html  Quick weight loss may not be healthy and it could interfere with your ability to maintain a healthy weight for life.  A significant cut to caloric intake slows the metabolism, which means that you burn fewer calories when your body is at rest.

On the other hand, making changes in your diet, eating healthier foods, avoiding some of the “bad” foods and including more of the good ones in your diet, while increasing your level of physical activity and including strength training exercises, can help speed up your metabolism.  Building more muscle will allow you to burn more calories while your body is at rest. 

Overdoing it is not necessary.  You don’t have to spend hours doing aerobics.  In fact, you should do no more than 30 minutes of aerobics on a daily basis.  If you want to work out for an hour, do 30 minutes of aerobics and 30 minutes of strength building.

Most dieters focus on the number of calories in a meal or eaten during a day.  What you really want to focus on is fat and insulin levels.

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With quick weight loss diets, you might lose pounds, but most of them won’t be pounds of fat.  You lose more water than anything else during the first few weeks of a calorie restricted diet.  If you lost 10 pounds in two weeks, two of them might be pounds of fat.

You can lose inches faster than pounds by working out and building muscle.  The composition of your body will change.  As you lose fat, you will be building muscle, so the changes on the scale might not be that significant.

Building muscle will increase your energy levels.  It will be easier for you to walk around during the day.  So, instead of quick weight loss, you actually want fast fat loss. 

Here are just a few simple changes that you can make, in addition to working out on a regular basis. 

·         Switch from coffee to green tea—green tea is a natural fat burner

·         Drink water instead of sodas (even 0 calorie sodas may have an effect on your appetite)

·         Eat fish instead of beef—because of the heart healthy omega-3s

·         Eat 7-10 servings of fruits and vegetables every day—the fiber and nutrients will fill you up, but the calorie content per serving is much lower than in other foods

Surely, you have seen actors and celebrities talking about their quick weight loss techniques.  But, you also see that they have difficulty maintaining a healthy body.

You can change your body composition, relatively quickly, by eating more nutrient rich foods and building muscle.  Remember that you need protein, in order to build muscle.  So, instead of counting calories, count the grams of protein in your diet.

You need at least a half gram of protein per pound of body weight per day.  As you lose pounds, you can cut back on protein.  Just remember to focus on your long-term goals, rather than a quick weight loss plan.  You’ll be more successful if you do.]]>Wed, 21 Oct 2009 21:03:32 -0800http://staying-healthy.weebly.com/1/post/2009/10/a-natural-health-weight-loss.htmlTo attain the best natural health weight loss is sometimes necessary.  But, there is so much different and conflicting information out there, the average person is very confused about what to do to lose the pounds.

Even the charts showing healthy weights for individuals have changed over the years.  So, the average person is confused about what he or she should weigh, too.

The charts used by doctors today have a range of over 30 pounds.  For example, a doctor would consider an adult 64 inches tall, weighing between 111-146 pounds to be healthy.  

The maximum medical recommendation has increased and surveys show that people are happier and feel healthier when they are near the high, rather than the low end of the range.  Increased incidences of anorexia and bulimia, particularly among teenage girls, indicates that people need better “average” role models, rather than the extreme ones that have been popular for years.

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They also need something else to look at, rather than the scale.  People can easily become obsessed with the scale, starving themselves because they have gained three pounds in a day.  One to three pounds of fluctuation can be expected, if you weigh yourself every day, because of changes in fluid retention.  It’s just water.  It’s not fat.

For natural health weight loss should not actually be the focus.  Losing fat should be the focus.  Recent research has shown that fat cells explode and cause inflammation in the tissues of the body.  The inflammation leads to cellular aging and a variety of different diseases, including heart disease, various kinds of cancer and type II diabetes.

Your goals should be to walk quickly up a flight of stairs, without breathing heavily.  You should be able to breathe comfortably, when you are lying on your back in bed.  You should be able to sit comfortably in a standard arm chair.

If you can’t do one of those things, then for your natural health weight loss is essential.  If the circumference of your stomach is larger than that of your hips, then you need to start doing something, right now.  Central obesity, where fat is concentrated in the central portion of the abdomen, is deadly. 

The first step is to determine if you really need to lose some pounds or if you just need to firm up.  For natural health weight loss may not be the ultimate goal, but improving the muscularity or firmness of your body is always a worthwhile goal.

Skinny people that do not exercise are no healthier than fat people.  As we age, it becomes important to remain active and strive for excellent nutritional intake, every day.

Exercise reduces your risk of the bone loss (osteoporosis) that sometimes accompanies aging.  In order to prevent bone loss, you also need to be sure to get enough calcium, magnesium, vitamin D and other nutrients that are stored in bones.

For natural health weight loss plans should not include the use of stimulants or other drugs.  If you are well nourished and get plenty of sleep, you just don’t need them.

 ]]>Wed, 21 Oct 2009 20:46:05 -0800http://staying-healthy.weebly.com/1/post/2009/10/never-a-weight-loss-pill.htmlThere is no safe weightlosspill.  Even the pills that have been on the market for a long time might cause you health problems.  Even the body-building supplements might not be good for your health.

The truth is that you don’t really need a pill.  You may need to learn a different way of eating or your might need to work out more.  You could need to do both. 

Taking a good multi-vitamin and mineral supplement is a good idea, because it is really hard to get all of the nutrients that you need every day through your diet.  It’s also a good idea because they make you feel better.

Supplements containing green tea, resveratrol, ginkgo biloba, the B vitamins and other nutrients help your mood, which could be the key that you need to stick to a healthy eating plan.  What’s the healthiest eating plan?  Researchers agree that it is one that is rich in complex carbohydrates, but low in the simple ones. 

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Simple carbohydrates include polished grains, with the germ and fiber removed.  White bread, white rice and white flour products are examples.  Cutting the simple carbs out of your diet will do more than any weightlosspill for your short-term success and your long-term health. 

Simple carbs are digested too quickly.  They set off a chain of reactions in the body that eventually leads to the formation of molecules aptly referred to as AGEs; advanced glycation end-products.

AGEs interfere with the body’s ability to absorb proteins and glucose.  They make it impossible for cells to function and eventually the cells die.  They play a role in type II diabetes, heart disease and probably Alzheimer’s. 

There is no weightlosspill that prevents the formation of AGEs.  A nutrient called l-carnosine can help.  But, the best thing to do is to cut out the foods that contribute to the production of the molecules.  That means that you should stop eating white bread and white potatoes. 

One of the reasons that popular fast food is so bad for our health is because of all of the simple carbs.  Another reason is that most restaurants cook with oils that contain trans-fatty acids.

Too much fat in the diet is a cause of heart disease and obesity.  But, some fats are worse for your health than others.  Trans-fatty acids are the worst. 

So, instead of spending money on a weightlosspill, spend some money on good foods, like olive oil, which is a source of omega-3 fatty acids.  Omega-3s might help you lose some pounds, but they will definitely help you reduce your risk of heart disease.  Dozens of different studies have shown that to be true.

Spend some money on learning how to exercise the “right” way.  Learn which exercises burn the most calories and help your body burn more fat.  Here’s a hint, building muscle helps your body burn more fat. 

No matter what the companies claim, there is no safe and effective weightlosspill.  There are some nutrients that might help, but there are no magic pills.

 ]]>Wed, 21 Oct 2009 20:39:29 -0800http://staying-healthy.weebly.com/1/post/2009/10/always-be-healthy.html  Being healthy is the best goal that anyone can have.  Opinions may vary about how to do that.  But, most agree that people can and should learn how to prevent chronic and life threatening diseases, because the treatments are not that effective. 

According to the latest research, we can reduce our risk of heart disease, arthritis, osteoporosis, degenerative eye diseases, Alzheimer’s, sexual dysfunction, insomnia, colds, influenza and even wrinkles, with the right diet, lifestyle and appropriate nutritional support. 

When it comes to influenza, the common cold and other viruses, you might think that antibacterial soap or hand lotion that you are using is protecting you.  All you need to do is look at the words. 


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An antibacterial soap might kill bacteria, but it will not kill a virus.  Research has proven that we remove viruses by the simple act of washing our hands with plain soap and water.  Basically, we rub them off. 

There is no additional benefit from an antibacterial agent and the rampant use of them has contributed to the formation of more antibiotic resistant bacteria.  They enter the water supply and damage the environment, too.

Being healthy, during cold and flu season, means washing our hands and taking our vitamins.  We don’t need environmentally unfriendly antibacterial agents to do that.

Except for viral infections and wrinkles, being overweight or obese increases a person’s risk of developing all of the other diseases and health problems mentioned in the second paragraph.  Yes, all of them. 

People can talk about being big and beautiful, about how unfair it is to discriminate against people with weight problems, about how skinny people can be unhealthy, too, but there is no doubt that being overweight or obese is not good for your health.  It is hard on your heart and your joints.  If being healthy is important to you and you are overweight, you need to make some changes in what you eat and possibly in your level of activity.

Years ago, someone said “you are what you eat”.  It is a truism that has never been more obvious. 

People that eat fish and seafood, fruits and vegetables, oatmeal and wild rice, avocados and walnuts, as well as other health foods, live longer, healthier lives.  People that eat a lot of junk food and simple carbohydrates, smoke cigarettes, stay out late and don’t get enough sleep are more likely to have wrinkles and go bald.  They are also more likely to be obese.

Being healthy means avoiding junk food and simple carbohydrates.  They are high in calories, but low in nutritional value.  It means eating a variety of multi-colored fruits and vegetables, because of all of the antioxidants that they contain.  It means drinking green tea and using herbs for seasoning, instead of drinking coffee and sodas, while adding salt to everything on your plate.

It means eating more real foods and fewer processed ones.  Being healthy is all about eating right and getting plenty of exercise.  You just might need to learn more about how to do those things.   

 ]]>Wed, 21 Oct 2009 20:30:27 -0800http://staying-healthy.weebly.com/1/post/2009/10/get-a-healthy-balanced-diet.htmlEating a healthy balanced diet combined with regular physical activity is the key to weight maintenance and good health.  All experts agree on that.  The arguments start when you ask about what foods to eat, what foods to avoid and what kind of exercise is best. 

There are those that say you can eat whatever you want, as long as you limit portion sizes.  Others will say that you can eat whatever you want, as long as you consume no more than 30% of your calories from fat.  They don’t differentiate between good and bad fats, either, which is actually very important.

Then, there are the individuals and companies that say calories don’t count, as long as you cut out the carbs.  But, they don’t differentiate between good and bad carbs. 

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Whether you are currently at your ideal weight, need to gain weight or need to lose a hundred pounds, you can follow the same guidelines.  Only your caloric needs will be different.

Calories are energy or fuel to the body’s cells.  The amount of energy that your body needs depends on your weight, your age and your level of physical activity.  When you are planning a healthy balanced diet, you should be sure that it provides enough calories to support your body’s needs. 

Otherwise, you will eventually lose muscle mass and the density of your bones will be reduced.  Both of those things will cause problems as you get older.  There are calorie counters online where you can get an idea of how many calories that you need.  But, if you need to lose weight, don’t follow their guidelines. 

They promote severe calorie restriction, which will not work in the long run.  You may lose weight at first, but you won’t be able to stick with the plan, because it’s not a healthy balanced diet.  So, use the calculators only to get an idea of how many calories you need to support your body at rest and your level of physical activity.

When it comes to exercise, everyone, regardless of their age, unless they are suffering from a disease, should have a regular plan that includes some sort of aerobic activity for heart health and weight training or strength building exercises.  Research has shown that regular physical activity reduces the risk of bone loss and fractures in the elderly.  Your ultimate goal should be to live a long life, free of disease, dementia and injury.

When it comes to a healthy balanced diet, about a third of your calories should come from protein.  About a third should come from carbohydrates.  About a third should come from fat.  That would be a perfect balance.

It’s okay to play with the percentages.  But, be sure to get enough protein, at least a half gram per pound of body weight.  Choose complex, not simple carbohydrates and choose polyunsaturated, rather than saturated fat.

Avoid trans-fatty acids and hydrogenated fats, whenever possible.  Today, they are found primarily in biscuits and other baked goods.

There are many other factors to consider for a healthy balanced diet.  What you have read about here are just some of the most important.

 ]]>Wed, 21 Oct 2009 20:21:52 -0800http://staying-healthy.weebly.com/1/post/2009/10/healthy-nutritional-diet.htmlThere are dozens of healthy nutritional guides that you could follow.  Researchers are still debating about which is the healthiest eating plan.  But, there are some things that we know for sure.

Number one, dieting is bad.  Following any kind of very low calorie diet for more than a few days will result in muscle and bone loss.  A person might not notice until they pass the age of 50, when they start to look and feel weak or develop a curved spine.

There is a theory that severe calorie restriction may allow people to live longer, because animals that are kept on a calorie restrictive diet look younger and live longer.  There is actually a study that is currently ongoing, concerning the subject.

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An episode of 60 minutes featured interviews with people participating in the study.  But, the main focus of the episode was an antioxidant called resveratrol. 

Animal studies have shown that resveratrol in the diet mimics the effect of severe calorie restriction, even though the animals continued to eat a normal amount of calories.  If you look at the ingredients in some of the weight loss aids on the market, you are likely to see resveratrol listed as an ingredient, but the claims are misleading.

As a part of healthy nutritional and caloric intake, resveratrol may have an anti-aging effect on the body.  But, alone, it will not help people lose weight.  There are no studies supporting that claim.

The animals were given an amount of calories that would normally support their weight and level of physical activity.  How many calories a person needs every day varies greatly.  But, no one can eat everything that they want and lead a sedentary lifestyle, without gaining weight.  It’s simply impossible. 

Healthy nutritional guidelines are designed to help people get enough calories, without going overboard, meet their minimum daily requirements for vitamins, minerals and other nutrients, get enough protein, carbohydrates and fats, while still enjoying what they eat.

How many calories are enough?  That depends on your age, your sex, your current weight, your height and your level of physical activity. 

Let’s say that you are a 30 year old female that weighs 160 pounds and is 5’5”.  You get little or no exercise, because you have a desk job.  In order to maintain your weight, you need at least 1738 calories per day. 

For years, a healthy nutritional eating plan for women that needed to lose weight was supposed to be 1000-1200 calories per day.  There are still some sources that recommend that kind of caloric intake.  When I mentioned above that dieting is bad, it was those kinds of diets that I was referring to.  The caloric intake is too low.

If you know that you are not eating the best foods, then make some dietary changes.  If you are sedentary, start getting more exercise.  Small steps can make a big difference.

A truly healthy nutritional plan is one that is free of simple carbohydrates, because they cause or contribute to a variety of long-term life-threatening health problems.  Learn more about the importance of avoiding the simple carbs, before it’s too late.

There are dozens of healthy nutritional guides that you could follow.  Researchers are still debating about which is the healthiest eating plan.  But, there are some things that we know for sure.

Number one, dieting is bad.  Following any kind of very low calorie diet for more than a few days will result in muscle and bone loss.  A person might not notice until they pass the age of 50, when they start to look and feel weak or develop a curved spine.

There is a theory that severe calorie restriction may allow people to live longer, because animals that are kept on a calorie restrictive diet look younger and live longer.  There is actually a study that is currently ongoing, concerning the subject. 

An episode of 60 minutes featured interviews with people participating in the study.  But, the main focus of the episode was an antioxidant called resveratrol. 

Animal studies have shown that resveratrol in the diet mimics the effect of severe calorie restriction, even though the animals continued to eat a normal amount of calories.  If you look at the ingredients in some of the weight loss aids on the market, you are likely to see resveratrol listed as an ingredient, but the claims are misleading.

As a part of healthy nutritional and caloric intake, resveratrol may have an anti-aging effect on the body.  But, alone, it will not help people lose weight.  There are no studies supporting that claim.

The animals were given an amount of calories that would normally support their weight and level of physical activity.  How many calories a person needs every day varies greatly.  But, no one can eat everything that they want and lead a sedentary lifestyle, without gaining weight.  It’s simply impossible. 

Healthy nutritional guidelines are designed to help people get enough calories, without going overboard, meet their minimum daily requirements for vitamins, minerals and other nutrients, get enough protein, carbohydrates and fats, while still enjoying what they eat.

How many calories are enough?  That depends on your age, your sex, your current weight, your height and your level of physical activity. 

Let’s say that you are a 30 year old female that weighs 160 pounds and is 5’5”.  You get little or no exercise, because you have a desk job.  In order to maintain your weight, you need at least 1738 calories per day. 

For years, a healthy nutritional eating plan for women that needed to lose weight was supposed to be 1000-1200 calories per day.  There are still some sources that recommend that kind of caloric intake.  When I mentioned above that dieting is bad, it was those kinds of diets that I was referring to.  The caloric intake is too low.

If you know that you are not eating the best foods, then make some dietary changes.  If you are sedentary, start getting more exercise.  Small steps can make a big difference.

A truly healthy nutritional plan is one that is free of simple carbohydrates, because they cause or contribute to a variety of long-term life-threatening health problems.  Learn more about the importance of avoiding the simple carbs, before it’s too late.

There are dozens of healthy nutritional guides that you could follow.  Researchers are still debating about which is the healthiest eating plan.  But, there are some things that we know for sure.

Number one, dieting is bad.  Following any kind of very low calorie diet for more than a few days will result in muscle and bone loss.  A person might not notice until they pass the age of 50, when they start to look and feel weak or develop a curved spine.

There is a theory that severe calorie restriction may allow people to live longer, because animals that are kept on a calorie restrictive diet look younger and live longer.  There is actually a study that is currently ongoing, concerning the subject. 

An episode of 60 minutes featured interviews with people participating in the study.  But, the main focus of the episode was an antioxidant called resveratrol. 

Animal studies have shown that resveratrol in the diet mimics the effect of severe calorie restriction, even though the animals continued to eat a normal amount of calories.  If you look at the ingredients in some of the weight loss aids on the market, you are likely to see resveratrol listed as an ingredient, but the claims are misleading.

As a part of healthy nutritional and caloric intake, resveratrol may have an anti-aging effect on the body.  But, alone, it will not help people lose weight.  There are no studies supporting that claim.

The animals were given an amount of calories that would normally support their weight and level of physical activity.  How many calories a person needs every day varies greatly.  But, no one can eat everything that they want and lead a sedentary lifestyle, without gaining weight.  It’s simply impossible. 

Healthy nutritional guidelines are designed to help people get enough calories, without going overboard, meet their minimum daily requirements for vitamins, minerals and other nutrients, get enough protein, carbohydrates and fats, while still enjoying what they eat.

How many calories are enough?  That depends on your age, your sex, your current weight, your height and your level of physical activity. 

Let’s say that you are a 30 year old female that weighs 160 pounds and is 5’5”.  You get little or no exercise, because you have a desk job.  In order to maintain your weight, you need at least 1738 calories per day. 

For years, a healthy nutritional eating plan for women that needed to lose weight was supposed to be 1000-1200 calories per day.  There are still some sources that recommend that kind of caloric intake.  When I mentioned above that dieting is bad, it was those kinds of diets that I was referring to.  The caloric intake is too low.

If you know that you are not eating the best foods, then make some dietary changes.  If you are sedentary, start getting more exercise.  Small steps can make a big difference.

A truly healthy nutritional plan is one that is free of simple carbohydrates, because they cause or contribute to a variety of long-term life-threatening health problems.  Learn more about the importance of avoiding the simple carbs, before it’s too late.

 ]]>Wed, 21 Oct 2009 20:10:59 -0800http://staying-healthy.weebly.com/1/post/2009/10/a-healthy-dietary-is-important.htmlIf you need to lose weight, you still need to make sure that you have a healthy dietary intake of fats, carbohydrates, protein, vitamins, antioxidants, minerals and other nutrients.  Not only will it make you feel better and be better for your long-term health, it may make it easier for you to stick to your eating and exercise plan.  Here are a few suggestions.

Number one, in anybody’s book, should be to get enough protein.  If you don’t get enough protein every day, you will be hungry and you will not be able to build muscle. 

For a healthy diet program click here

In fact, if there is inadequate protein in your diet, your body will cannibalize the muscles that you currently have, in order to get at the essential proteins stored there.  If there are not enough calories in your diet, your body will break down muscle tissue to get at the glucose stored there, because your brain must have glucose to survive.

If you lose muscle mass, you will become flabbier and your body will burn fewer calories at rest, which will make it harder for you to lose weight, as time goes by.  Plus, once you start eating more, again, you will gain back the weight faster, because you will have slowed down your metabolism; your body’s ability to burn calories and fat.

A healthy dietary intake of protein is ½ to 1 gram of protein per pound of body weight.  To make that calculation, start with your current weight, not your goal weight.  If you lose 10 or 20 pounds, you may need to reduce the amount of protein in your diet, just as you reduce the number of calories.  30-40% of your daily caloric intake can come from protein. 

Any healthy dietary guidelines will tell you that carbohydrates are essential.  But, they don’t always differentiate between the “types” of carbohydrates.  There are two basic types; complex and simple.

Complex carbohydrates are the natural ones.  They include most fruits, vegetables and whole grains, such as wild rice and oatmeal.  They provide vitamins, antioxidants, fiber, minerals and a variety of other nutrients that may help you lose weight and live a longer, healthier life. 

Simple carbohydrates are mostly products of man.  They are digested quickly, contain very little fiber, cause spikes in blood sugar and insulin levels, and have a high caloric value relative to the number of nutrients that they contain.   

If you determine that your healthy dietary caloric intake is 1500 calories, 450-600 (30-40% of the total) of those calories should come from complex carbohydrates.  Add that to the calories from protein and you have a total of 900-1200 calories.  The rest of your daily caloric intake should come from good fats.

Good fats include those found in fish, olives, walnuts and avocado.  We must have some fat in our diet.  It’s just that most people get too many trans-fatty acids and too much saturated fat, primarily from eating processed and prepared foods, but also from popular spreads like mayo.

Here are two final pieces of advice.  Learn as much as you can about healthy dietary guidelines and never forget the importance of exercising.  That should keep you fit and in good health for life.

 ]]>Wed, 21 Oct 2009 19:53:11 -0800http://staying-healthy.weebly.com/1/post/2009/10/good-healthy-exercise.htmlWhat’s healthy exercise and what’s not?  That’s what you’ll learn about here, starting with what’s not. 

It is not good for your health to run or jog when you are overweight.  High impact aerobics of any kind are hard on your joints and could be too much for your heart. 

The disclaimer at the beginning of any exercise video or fitness book is there because exercising, when you are not in good health, can hurt you.  You should always consult your doctor, before you begin any fitness program. 

Let’s assume that you have consulted your doctor and you were told that you needed to lose weight, in order to improve your health.  But, you were not given a specific plan to follow.  That’s very common.


Discover the secret to weight lossClick Here
 


Unless your regular doctor is involved in sports medicine, he or she doesn’t care how you lose weight, as long as you do it.  For many years, the mainstream medical community has maintained that one diet is as good as any other, if the outcome is weight loss.

They have said that the body makeup doesn’t matter that much, as long as a person’s weight is within the range on their charts.  The truth is this.  With regular healthy exercise, you could weigh more than the maximum on those charts and still be in excellent health.

If your blood pressure is good, your lung capacity is high, your blood triglycerides are within reasonable levels, your blood sugar levels are normal and your resting heart rate is low, you are probably in excellent health.  So, it’s not all about how much you weigh.  The bathroom scale is not a good tool for measuring your overall health. 

With regular healthy exercise, you build muscle.  You may gain weight or fail to lose the pounds that you think you should in the amount of time that you think you should, but you are making progress.

If you are a woman, you have breasts.  Breasts are fat and tissues.  Underneath that, you have your pectoral muscles, which you can develop and grow.

The runway models with flat chests are not in good health.  They are weak and sick.  Often, they have stopped menstruating, because they don’t get enough calories.

If you are a man and you start doing some light weight lifting and other healthy exercise, you are likely to start building muscle very quickly.  Men usually have an easier time building muscle than women.  They may be losing fat, rapidly, but the scale may not show it.

Most doctors will say that regular walking is the best activity.  Another good suggestion is the use of resistance bands.  They allow a person to work at their own level of fitness and start building muscle, without becoming exhausted.

Swimming, riding a stationary bike, particularly an incline bike, and beginning yoga are also good choices.  Pilates work for some people, although others find them too exhausting. 

Basically, healthy exercise is any activity that can be performed comfortably, without hurting your joints or risking injury, because injuries delay success.




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