Are You Getting Proper Nutrition From Your Diet?
Are you feeling tired, stressed and apathetic?
If you answered “Yes” you may not be getting proper nutrition from your diet. All of these are common signs of a diet lacking nutritional value.
Regardless of your situation, You should be concerned whether or not you and your family are getting proper nutrition from your diet. This is especially true if you are dieting, ill or eating a lot of fast-food.
Your diet is a crucial element to feeling good, strong and alert.
Most people realize that there are health effects if you are lacking in nutrition. But, did you know that overindulgence in nutrition can also affect your health?
Health Effects of a Lack in Nutrition
A lack in nutrition occurs when you skip meals, or try to get through the day on nothing but a bagel and coffee. Signs that you haven’t given your body proper nutrition include a lack of mental clarity, irritability, weakness, and dizziness.
Lack of nutrition can cause you to lose weight, and over time can break down the function of your organs such as the reproductive system as well as your heart and lungs.
Health Effects of Overindulgence in Nutrition
Overindulgence in nutrition comes when you indulge in a high calorie diet on a regular basis.
Think about it, how do you feel after stuffing yourself at a holiday dinner? You’re probably tired and lethargic.
Overindulging will sap your energy, put a strain on your system and cause weight gain, which brings its own health issues. Obesity increases the risk for health problems such as diabetes, heart disease and even cancer.
What is Proper Nutrition?
Proper nutrition is based on more than your caloric intake. If you eat an entire box of donuts, you’ll be an excess of your daily caloric limit – Meeting zero percent of your daily requirements for vitamins, protein, calcium and other minerals.
It’s true that you need calories for energy. You need to consume the appropriate amount of calories each day to achieve and maintain your optimum health.
If you’re serious about getting proper nutrition for yourself and/or your family it’s vital that your diet has strong nutritional value. You’ll need to know how many calories you should be consuming each day.
The first step to getting proper nutrition is to know the Difference Between a Portion and a Serving – Yes, there is a difference …
You’ll need to read labels. After about a month you’ll be able to eyeball a portion size, and know its caloric value. This will enable you to know if you and your family are taking in the appropriate amount of calories.
It’s your choice. If you choose a diet that lacks in nutrition on a regular basis, you’ll be lowering your resistance to illness and increase your chances of serious disorders such as osteoporosis which is caused by a lack of calcium.
For proper nutrition you’ll need a diet that includes fruits, vegetables, protein (meant and lentils), dairy and fiber (bread and cereal). A burger at your favorite fast-food in your diet will not be harmful, as long as it’s an occasional treat.
It’s alright to take a multi vitamin, but you should try to get all of your vitamins and minerals through your diet. Just be sure to talk to your doctor first.
It is important for parents to teach children moderate eating habits to ensure good eating for life. Educating yourself and your family on proper nutrition will keep you and your family feeling good and healthy.
If your goal is to lose weight choose a healthy diet like Jillian Michaels or eDiets.
Popularity: 3% [?]
Go Low Carb Instead of NO Carb
People will try all kinds of diet fads in an effort to lose weight. Almost everyone you talk to will have a different opinion of what works and what doesn’t.
One thing that will definitely NOT work is a diet where carbohydrates are cut out completely. A healthy eating plan includes fats, carbohydrates, and protein. To follow any diet that excludes any of those components would be endangering your health.
Carbohydrates are the most plentiful of all the nutrients. Carbs can be found in most of the foods we eat. They are made of simple and complex sugars that the body will metabolize to use for energy or store as fat when no more is needed.
Fruits and dairy products such as milk and cheese are examples of simple carbohydrates. Heavier foods like pastas, breads, potatoes, rice and cereals are complex carbohydrates. Eating more of the simple carbohydrates and less of the complex carbohydrates may be a good way to lose weight.
Diets that cut out all carbohydrates force the body to obtain all of its energy from fats and proteins. When protein from food is no longer available to meet the body’s energy needs, your body will begin to siphon energy from the muscle tissue of your body. In essence, the body begins feeding on itself for fuel. No one wants that. The body needs glucose (sugar) to function. In fact, the glucose needed by the brain must come from carbohydrates and not protein sources.
Carbohydrates have been classified by their glycemic index (GI) number. This method of rating carbohydrates helps people to make wiser choices about what they include in their diets. Foods with high GI’s (larger than fifty) cause the body to store fat while foods with lower GI numbers (less than fifty) case the body to burn fat.
On a diet that features low GI carbohydrates, the insulin level in the body is maintained at a steady level. These carbs are processed at a slower rate by the body. Glucagon, the other hormone, can work to burn the sugars for energy in the cells. When the insulin hormone level in the body has no major fluctuations, you won’t feel hungry all of the time.
When you expend energy during physical activity, the body starts to release fat stored to use for energy metabolism. Low carb diets provide the body with energy without putting the body in crisis mode.
Choosing fresh vegetables and fruits means you are consuming the right carbohydrates. Beans and nuts are great for a low carb diet. Whole grain pastas and breads are preferred to those made with white flour. If you must have potatoes, try sweet potatoes. The GI number is lower and they are great with non-fat spray butter.
On another note, there are a lot of lean, slim trim people that refuse to give up their potatoes …. You can fit it into your diet, if you don’t want to give them up.
Do not try to cut out all carbohydrates from your diet. This is dangerous. Instead, reduce them to lose weight, and more importantly make sure you choose the right types of carbohydrates. This is just as important as how much you consume.
Popularity: 3% [?]
Can You Eat More and Lose Weight?
I was up late last night working on my computer and sort of listening to the TV. It was sort of funny there were 3 weight loss infomercials back-to-back all making the same claim …
“Eat More Weigh Less”
Thi infomercials were for the Six Week Body Makeover, Food Lovers Fat Loss System and The Skinny Switch. It really struck me as funny when they all were saying you can eat anything you want and still lose weight.
The infomercials don’t tell the whole story ….
When reviewing the diets listed above we found that they are all combination diets. They claim certain foods eaten together boost your metabolism. There is NO scientific proof behind this theory. They also allow 1 or 2 days a week for you to eat whatever you want.
Their marketing ploys work because everyone wants that “Magic Diet” or “Magic Pill” that will let them eat anything in any quantity all of the time and still maintain a model figure. Isn’t it time to WAKE UP and face reality?
The truth is that any nutrionally sound, healthy diet lets you accomplish the same outcome “EAT MORE and Lose Weight”
It’s a proven fact that eating revs up your metabolism. Eat frequent small healthy meals and you will lose weight. Healthy food has less calories than junk food – thus it allows you to eat more than you currently do and still lose weight.
Healthy diets offer a variety of food in any combination you desire. Healthy diets also allow for built in “cheat days”.
Check out our recommended Healthy Diets – to Eat More and Lose Weight
Popularity: 6% [?]
Pilates Exercises to Lose Belly Fat
It’s true! You can say good-bye to sit-ups and crunches and still get those sleek, toned abs by using Pilates. Plus you’ll be building stronger back muscles without straining your neck and back.
A lot of people tend to overlook Pilates exercises when their goal is to lose belly fat. Focusing on full body exercises that stretch and tone can be very effective at getting rid of your unwanted belly fat.
Pilates have become a very popular form of exercise. It consists of about five hundred exercises that were designed by Joseph Pilates in the early 20th century. Pilates exercises will help you to lose belly fat and maintain physical fitness.
You can practice the following Pilates exercises in the comfort and privacy of your own home. Pilates exercises are performed in a sitting or reclining position. The resistance is provided by gravity and your own body weight rather than weights.
7 Pilates Exercises to Lose Belly Fat
Pilates Exercise #1. Single Straight Legged Stretch
1. Lie on your back. With your kneeds bent lift your legs in the air.
2. Slowly inhale with your hands rested firmly on your knees.
3. Flex your upper body as you ehale, and extend both legs one away from your torso, the other towards it.
4. Pulse twice. Reach your hands down to the your ankle.
5. Inhale and switch legs, Always keep your knees extended. Pulse twice as legs reach, remember to exhale.
6. Repeat 5 times on each side.
Pilates Exercise #2. The Hundred
1. Lie on your back with your knees on top of your chest and your arms stretched down your at your side.
2. Now lift your chin and chest slightly,so that you are raised up on your shoulder blades drawing your shoulders away from your ears.
3. Raise your legs upward as low as you can while keeping your back on the floor.
4. Lift your arms 6 inches and quickly pump them up and down five times while inhaling and exhaling.
5. Repeat 10 times to make 100 pumps.
Pilates Exercise #3. Leg Circles
1. Lie with your back flat on the floor.
2. Raise your right leg straight up over your hip keeping your toes pointed away from you.
3. Keeping your abs tight and your torso stable, slowly make 5 big clockwise circles without moving your hips or torso.
4. Repeat 5 times countercloclkwise.
5. Exhale as you lower your right leg.
6. Repeat 3 – 5 with your left leg.
7. Repeat entire process 3 times on each leg.
Pilates Exercise #4. Plank
1. Begin this exercise on all fours. Beginners should be on their knees and gradually work your way to balancing on your toes.
2. Your arms and wrists should be directly in line with your shoulders.
3. Now contract the abs as you slowly lengthen the spine while keeping your body in a straight line from head to toe.
4. Hold this position for 30 – 60 seconds.
5. Repeat as many times as you can.
Pilates Exercise #5. Long Arm Crunch
1. Lie on your back with knees bent and feet flat.
2. Raise your arms over your head with your hands clasped and your arms close to your ears.
3. Contract your stomach muscles as you slowly lift your shoulder blades off the floor.
4. Hold this position for a few seconds.
5. Slowly lower your head to its original position
6l. Repeat 12 – 16 times
Pilates Exercise #6. Side Hip Flexion and Extension
1. Lie on your right side supporting your head with your right hand.
2. Your legs should be straight and slightly in front of you.
3. As you lift your left leg, flex your foot and press it forward for 3 seconds.
4. Point your toe and swing your leg back 2 times while keeping the rest of your body in place.
5. Repeat 5 – 8 times.
6. Repeat process for right leg.
Pilates Exercise #7. The Roll Up
1. Lie on your back with your legs straight and arms stretched above your head, shoulders relaxed.
2. Breathe in as you slowly lift your arms towards the ceiling keeping your back on the floor.
3. Breathe out and gently roll forward, peeling your back off the mat. Keep your stomach tight.
4. Breathing in again, stretch out over your legs trying to keep them as straight as possible.
5. Breathing out, slowly roll back down to the floor.
6. Repeat 5 times.
Pilates exercise are an excellent workout for belly fat because each pilates exercise focuses on strengthening the core of the body. Almost every movement in pilates works the abdominal muscles either directly or indirectly. If you need help getting and staying motivated you may wish to purchase additional
Pilates Equipment.
For more information on losing belly fat you’ll want to read the Truth About Abs.
Popularity: 7% [?]
Top 10 Tips for Losing Belly Fat
Losing Belly Fat – Tip #1
The Right Frame of Mind – You need to decide once and for all that you will do whatever it takes to lose belly fat. Your belief in yourself and your ability to accomplish your goal is probably the most important factor.
Losing Belly Fat – Tip #2
Get More Sleep – When you are deprived of sleep, leptin decreases. Leptin is a protein that tells the brain your stomach is full, and suppresses your appetite. Being well rested also enables you to make healthier eating choices and gives you the energy needed to stick to your exercise plan.
Losing Belly Fat – Tip #3
Manage Stress – When you become stressed your cortisol levels increase. Cortisol increases your appetite and fat production – especially in the belly area. Regularly practicing yoga and deep breathing will help you to handle stress when it comes your way.
Losing Belly Fat – Tip #4
Avoid Alcohol – The “beer belly” actually does exist. Drinking alcohol causes weight gain mainly in the belly.
Losing Belly Fat – Tip #5
Avoid Transfats – Transfat is a man made substance. It is not essential or beneficial to our health. They should be avoided when possible. It is created by a hydrogenation process … Simply stated its turning liquid oils into a solid fat. Partial hydrogenation of fats and oils result in a mixture of fatty acids. Companies began using transfat because it increases the shelf life of products.
Losing Belly Fat – Tip #6
Avoid Fad Diets – The following are signs that a plan is a fad diet; 1) It rules out entire food groups or is very restrictive; 2) Claims you can have an unlimited amount of food including foods high in fat and sugar; 3) Claims a certain food will increase your metabolism and/or burn fat.
Losing Belly Fat – Tip #7
Avoid “Fat Loss” Pills – Diet pills and supplements don’t work. Devious marketing ploys lure you into believing you can look like a super model in just a few days. There is no “Magic Pill”, so stop wasting your precious time and money on them.
Losing Belly Fat – Tip #8
Eat Healthy – You want to eat a diet that includes plenty of fruits and vegetables,whole grains, meats, poultry and dairy products. The most important thing to remember is that you want your diet to be as natural and unprocessed as possible. The over processing of food is what makes it unhealthy and can wreck havoc on your metabolism. You have many Healthy Diets to choose from.
Losing Belly Fat – Tip #9
The Right Exercise – Stop wasting your time with the so called “ab exercises”. In order to really get lean,your workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body. The majority of your time should be spent focusing on big multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back. For more information check out The Truth About Abs.
Losing Belly Fat – Tip #10
Set a Goal Plan – Get a picture in your mind of what you want the end result to look like. Then think of what needs to be done to make it a reality. Take action and remain committed! Determination, Action and Consistency will take you to your destination.
Popularity: 4% [?]
Do You Believe these 4 Fitness Myths?
You have probably heard a lot of fitness myths in your lifetime – Whether you are young or old, in shape, or have never exercised before.
There are all sorts of ideas and opinions on weight loss and exercise which range from true and credible to outright insane.
Here are a few of the more common myths that baby boomers hear about their fitness and of course the truth behind them.
4 Fitness Myths
Fitness Myth 1: You can’t be in great shape.
Your mind will generally see people in their 20’s when you think of healthy, sculpted bodies. Many people want to be more healthy and in shape, however they have the notion that they are simply too old to be fit.
This just is not true. You do lose some abilities as you get older. You may not be as fast as you once were. Maybe you can’t lift as much weight but that does not have to inhibit you from getting in shape.
In addition, the sooner you start a healthy, well balanced fitness program, the less functioning you will lose as you continue to age.
Fitness Myth 2: You have to work out very hard to lose weight.
Working out really hard will burn more calories than a light workout; however you can still achieve safe, healthy results even if you cut back a little bit.
If you charge into working out at full force you are putting unnecessary stress on your joints, heart, and the rest of your body. You are also taking a huge risk of injury and other serious health problems. Do not try to push yourself beyond your body’s limits. A small amount of effort can still go a long way.
Fitness Myth 3: You only need to do cardio several times a week.
It’s true that cardio and other endurance exercises are a vital part of getting in shape. However they are just one piece of the puzzle if you want to stay healthy.
Strength training will be included in any well-balanced fitness plan. Strength training helpsto keep muscle mass, definition, and bone density.
Stretching exercises will be included to maintain and improve flexibility.
Balance exercises help to prevent injuries.
If you aren’t sure about your workout, you can check with your local gym. Many gyms have personal trainers and fitness consultants available that can help you get on the right track.
Fitness Myth 4: Cutting out carbohydrates and fats will make you lose weight.
There have been “fad” diets around for many years, however lately they seem to be more prevalent and often much more crazy than ever before.
You may be guilty of jumping on the bandwagon and trying one (or more) of these diets, only to jump right back off. As a matter of fact, many people do try them, so you aren’t alone.
These diets tend to cut out things completely that your body needs and craves, which is not healthy. Instead of continuously looking for “diet” products, prepare and eat sensible meals with a lot of fruits and vegetables. You’ll feel better, too.
The best (and most proven) way to get fit, and stay that way, is slowly, through a healthy diet and regular (consistent) exercise. Ignore all of the latest fads and fitness myths, and you’ll more than likely stay on the right track of becoming and staying healthy and fit.
Popularity: 4% [?]
Foods That Help Raise pH Levels in the Body
Proper pH levels are essential to good health. If our blood is too alkaline or too acidic, it can trigger defense mechanisms that may compensate for the problem, but could potentially cause other, more harmful problems. We can protect ourselves and prevent these problems, or possibly turn them around by eating foods with the proper pH.
When our blood pH is too low, acidosis occurs. This is associated with fatigue and is commonly found in those suffering from chronic diseases including cancer. Here are some foods that can help raise your pH level and restore good health.
These foods are only slightly alkaline, and can be used when your pH is only slightly low:
* Peas
* Watermelons
* Apples
* Blueberries
* Pears
* Grapes
* Onions
* Bananas
* Raspberries
* Peaches
* Tomatoes
* Oranges
* Lemons
* Apricots
* Grapefruits
* Potatoes (sweet or white)
* Strawberries
* Tangerines
These are foods With Medium Alkalinity:
* Cherries
* Limes
* Green Beans
* Dried Dates
* Raisins
* Avocado
* Pineapple
* Cauliflower
* Mushrooms
* Rutabagas
* Radishes
* Cucumbers
* Green Soy Beans
* Brussels Sprouts
* Beets
These foods have the highest alkalinity you can find in natural food sources. They can be helpful if your pH level is extremely low. If it’s not very low, consider trying some of the lower alkaline foods first.
* Broccoli
* Cabbage
* Rhubarb
* Lima Beans
* Lettuce
* Sauerkraut
* Watercress
* Chard
* Dried Beans
* Carrots
* Dried Figs
* Celery
* Molasses
* Beet Greens
* Raw Spinach
Consuming foods that help raise pH levels can be beneficial to those with low energy levels. They can also help patients with a variety of diseases such as cancer, diabetes, gall stones, and more. Most diseases, including those mentioned, are dependent on an acidic, low oxygen environment for survival.
If you are suffering from alkalosis, the foods mentioned in the above lists are best avoided by you until your pH is restored to normal levels. There are plenty of other healthy foods that you can eat that will help lower your pH.
It is best to consult your doctor for initial pH level testing. He or she may give you a blood test called an electrolyte panel, which will tell them, among other things, the pH level of your blood. Once they have determined where your pH levels stand, you can use litmus paper to test your levels at home. The reason an official test is important in the beginning is because home pH tests are not always as accurate. However, if used properly, they can give you a general idea of which direction your pH levels are moving.
Popularity: 13% [?]
15 Pounds Lost Using “Fit Over 40″
After turning 40 I began gaining weight and feeling lethargic as my energy plummeted. That is until I tried Fit Over 40 … I’ve lost 15 pounds and feel better than I have in years!
Fit Over 40 is a complete package. It teaches you how to maintain a healthy body as you age. It is filled with success stories that will have you feeling like you CAN accomplish losing weight and feel GOOD about yourself.
Many of us that are over the age of 40 think … “Well, I AM getting old and this is what happens when you get old”.
Unfortunately, most people don’t realize it does not have to be that way. Gaining weight, losing mobility, having little or no energy or motivation is not the way it “is” because you’ve aged another year.
Shortly after beginning this program, I actually look forward to growing old. I feel great and I’m sure you’ll agree once you give Fit Over 40 a try.
There is no better way to change your life than by having the help of someone who has been there. That is why this program is great…and why it works. It gives you the mentality “They did it and SO CAN I.” Reading all of the success stories will have you feeling like the sky is the limit.
Fit Over 40 teaches you …
- How easy it is to turn body fat into muscle
- How to tone your body without hours at the gym
- How to speed up your metabolism
- How to identify and use your core values to get and stay motivated
- How to tell the difference between good and bad carbs
- And more …
The program teaches that you can lose body fat without killing yourself in the process. As you lose weight and tone your body you’ll feel better about yourself.
It will help your immune system fight off illness and keep your blood pressure and heart rate down.
Of course the side effect is that you’ll have more energy and sleep better which leads to feeling younger and therefore acting younger!
You’ll be happy and feel refreshed every morning when you wake up, especially when those old aches and pains don’t accompany getting out of bed each morning.
You’ll also find motivation with this program to get healthy and stay that way. It can be difficult to stay on track by yourself so this program offers you that extra push to get going and stay that way. Overall, you’ll learn to live a healthier lifestyle which means losing weight, being toned, and most importantly feeling good from the inside out.
Get Fit Over 40 and begin following the program now.
I’m sure you’ll agree that it’s the best program out there to help us that are over 40, feel younger and be more active than we’ve been in years!
By Guest Writer Janice Bass
Popularity: 8% [?]
3 Motivational Tips
Motivating Yourself While Dieting
It’s important to support yourself on your weight loss journey. The more motivated you are the faster and easier you’ll be pushed forward towards your health and weight loss goals.
3 Weight Loss Motivational Tips
Motivational Tip #1 Keep a Journal
Write down your successes as well as your failures. When you’re feeling down, READ IT. Your previous successes will assure you that you can succeed. Your failures can teach you about overcoming obstacles.
Write down what you eat. (If you choose you can even write down the times and how you feel while you’re eating – this helps to overcome emotional eating.) By writing down what you eat, you’ll notice patterns, and know what foods help you to lose weight.
Motivational Tip #2 Closed Door Reminder
Hang up the bathing suit you want to wear this summer; Or that slinky black dress that you want to wear for that special occasion; Or buy an outfit one or two sizes smaller then you currently wear …
Hang your motivation where you will see it each and every time that you open your closed. When you see the item of clothing – visualize yourself wearing it in the near future as you tell yourself “I look great in this outfit.”
Motivational Tip #3 Read Success Stories
There are a ton of success stories out there! Get busy finding them and reading them – especially when you’re feeling down. Know that other people have been where you are now and they have succeeded. If they can do it – so can you!!!
You may want to join an online forum. Here you can read about other people’s successes and struggles as you make new friends that are on their own weight loss journey.
Most of all DON’T GIVE UP!!! Remember persistence is the key to reaching any goal that you set for yourself.
Popularity: 6% [?]
Six Benefits of Green Tea
Eastern cultures have used green tea for over 4.000 years; however it has only recently been recognized for its medicinal properties in western culture. There are many health benefits that green tea can provide!
Six Benefits of Green Tea
Benefit #1. Protect Your Smile
Bacteria fighting agents that kill and help stop plaque production are found in green tea. Cleaner, healthier gums and teeth result from having less plaque. It also kills the bacteria that causes bad breath.
Benefit #2. Prevent Cancer
EGCG is a powerful antioxidant that is found in many teas; however green tea contains a much larger concentration. Chemicals that are naturally produced in the body and can cause cancer and other health problems are combated by antioxidants. Studies have shown one substance in green tea can actually slow the growth of cancer cells. Green tea has shown that it may reduce the risk of cancer up to 60 percent, although research has not yet been done on every type of cancer. The reoccurrence of certain cancers may also be reduced by green tea.
Benefit #3. Have a Healthier Heart
The EGCG in green tea has also been shown to lower total cholesterol levels. More specifically, it lowered “bad” cholesterol more than “good” cholesterol. EGCG also prevents heart attacks and strokes by inhibiting the production of blood clots. Green tea also lowers the levels of stress hormones which makes you more relaxed. Being stressed out can cause damage to your entire body, especially your heart. Drinking green tea can keep your heart beating stronger for a lot longer!
Benefit #4. Boost Your Immune System
Green tea fights diseases in your body, not just bacteria in your mouth. It contains an amino acid that helps fight bacteria which improves the immune response in your body. If you drink green tea regularly, you may find yourself getting sick more infrequently.
Benefit #5. Ease Rheumatoid Arthritis
Not only will you reap the benefits of easing the symptoms of this painful disease, however drinking green tea has been shown to prevent you from ever getting it. In China, where green tea is regularly consumed by many people, there is a much lower incidence of rheumatoid arthritis.
Benefit #6. Lose Weight
Consuming a lot of carbohydrates causes your body to produce a lot of insulin, which leaves you tired and craving more food. Green tea has been shown to keep blood sugar lower which causes the body to not produce as much insulin. This in turn, can help you eat less which can cause you to lose weight. Studies have also shown that green tea can speed up how fast your body metabolizes certain foods. The faster your metabolism, the faster you slim down.
Even with all of these great benefits, you should realize that drinking green tea every once in a while is most likely not going to make a big difference in your weight. Many studies which produced these results had participants drinking up to 10 glasses of green tea per day. While the best option is the real thing, some people just can’t drink enough green tea. If this is you, keep in mind there are supplements available that are green tea based.
Popularity: 6% [?]
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