Nutrition

Exercise is not the Only Part of Getting Fit (Though it is Important)!

There is a lot more to becoming physically fit than doing a bunch of random exercises whenever you seem to feel like it. Everybody has episodes of “I want to get fit!” and “I want to be healthier!” If you truly want to get fit you need to make a commitment to a better level of overall health. You can’t hope to get fit if you aren’t prepared to do things like eating good food and making healthy lifestyle choices. Of course those topics can be discussed another time. Here are a few hints that will help you develop your fitness routine. By the way, a great way to add some additional muscle mass is with Bodylastics bands. We highly recommend the Terrell Owens Bands in particular.

Your entire body needs to be worked on. Do not listen to anybody who says that you should only work the parts of your body that you want to look prettier. If you really want to be fit you will need to put together a fitness routine that works your whole body inside and out. You’ll need to make sure to do cardio workouts, endurance training and strength training. You will need to work all of your muscles if you truly want your body to get healthy. Working just a few target areas could actually beef up those areas which will leave you feeling bulkier than ever!

A full workout is possible even if you don’t want to spend a bunch of time at the gym. Rowing machines and elliptical trainers give your body a full workout by only doing a single activity. You only need to spend twenty minutes on one of these machines to tone and train your whole body. Just twenty minutes with either of these machines is the equivalent of a sixty minute workout that works each major muscle system individually. Many people will opt to use one of these machines because doing so saves time–they can save multiple hours of working out each day while still helping to increase your health and fitness!

Get together with your friends and get fit. It doesn’t matter if your group has zero experience in exercise or physical fitness: you can keep each other going as you all work for better health. Working out and getting fit with friends can make getting fit a lot more fun than it would be if you tried to do it alone. It helps to have a group of people with you who will get on your case if you start to slack off. Having someone on hand to help you stay focused and on track is key. Following a fitness routine with your friends is a lot easier than only ever working out alone. True fitness is a total body and mind state of being. You can go and work out every day but if you don’t also make some healthy choices in other areas of your life you won’t get very fit at all. To be truly fit you need to nourish your body with good food and make smart lifestyle decisions as well as exercise regularly. Of course, regular exercise is still very important to your overall fitness. Work with a person who knows what he or she is doing, be practical and practice common sense: eventually your fitness level will be quite high! Lastly, remember to read our Bodylastics review.


How can we educate people more about good nutrition?

With all the obesity and eating disorders going on, it seems like maybe we’re not educated about nutrition and exercise enough to eat healthy .I know for a fact that they didn’t teach us squat about nutrition or weight loss in public school, which is in my opinion a major concern.
But we already have good, healthy food that you can grow in your backyard : fruit and veggies 🙂
Thanks, I didn’t know about Michelle Obama!! That is an awesome thing she is doing.

I think it’s the FDA’s and parents’ fault, really. They try to get schools to serve healthier lunches (which, by many standards, are still not very healthy.) Additionally, excessive attention is paid to Calories, while very little is paid to what TYPE of Calories are being consumed (i.e. protein, carbohydrates, fats).

The harm of fat is also grossly overestimated, and importance of avoiding simple carbs hardly mentioned at all (most people don’t know that sugars are simple carbs, let alone that many of their favorite non-sugary foods also contain simple carbs).

I asked my school why we can’t be served whole milk, considering that fat-free milk contains as much as 10 more grams (roughly 2.5 teaspoons) more sugar than whole milk. They said that they have no control over what they feed us.

The other day, we had a school-wide (girls and boys separated) assembly (I’m a senior in high school), where we were handed a tiny flyer telling us how to “eat healthily.” It involved a number of moronic comments, including living a low-fat lifestyle with NO MENTION of sugar.

I admit that not everyone has the capacity or desire to understand how their bodies function, but everyone should at least be given the opportunity. Even health classes don’t give any justice to a truly proper diet. They make it sound as if you can eat as much of your favorite desert as you’d like, as long as you get your servings of fruits and vegetables, and DON’T EXCEED 2,000 CALORIES.

I can say for a fact that my base metabolic rate is around 2,500 Calories, and that is just the amount I need to SURVIVE with zero exercise while maintaining the same weight.

With the amount of exercise I do (1 hour a day, roughly), I need at least 3,000 Calories a day. Factor in my desire to gain muscle, and I need to eat as much as 4,000 Calories a day.

Education does nothing for people that have not opened themselves up to learning. People need to have a desire to read about it, learn about it, and change their lifestyles.

A large part of it is also parents and how they feed their children. I know kids who have been raised on hamburgers and cheap food, who now think that they can eat McDonalds for the rest of their lives because they haven’t gotten pudgy at the age of 17 or 18.

I also know kids who claim that cigarettes increase their metabolisms to the extent that they can eat significantly more. I think much hope is lost, and we’d frankly be better off with many of these idiots dying. If someone doesn’t respect his or her body to that great of a degree, I doubt the person’s capacity of respecting anyone else.

To finish off on a completely misanthropic and cynical note, some people really should not breath.


What are some nutrition myths to debunk for children?

What are some nutrition myths to debunk for children? Making a quiz/measurement.

The link between saturated fats and heart health was based on faulty science & has been disproven. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization. Through their direct effects on insulin and blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease and diabetes.

Plaque build up in the arteries are more attributable to carb consumption than dietary fats, which seems to be the conclusion of the following study. Carb consumption raises triglycerides & VLDL (bad cholesterol). Fats raise the HDL (good cholesterol). High triglyceride levels & low HDL levels are an indicator of plaque, glycation – the precursors to a heart attack and heart disease.

study from the Oxford group examining the postprandial (after-eating) effects of a low-fat vs. low-carbohydrate diet. (Roberts R et al, 2008)

Postprandial lipoproteins, you’d think, would be plentiful after ingesting a large quantity of fat, since fat must be absorbed via chylomicrons into the bloodstream. But it’s carbohydrates that figure most prominently in determining the pattern and magnitude of postprandial triglycerides and lipoproteins. Much of this effect develops by way of de novo lipogenesis, the generation of new lipoproteins like VLDL after carbohydrate ingestion.

http://heartscanblog.blogspot.com/2009/11/after-eating-effects-carbohydrates-vs.html

Reasons to Eat More Saturated Fat

1) Improved cardiovascular risk factors

Saturated fat in the diet reduces the levels of lipoprotein (a) abbreviated Lp(a)—that correlates strongly with risk for heart disease. The only dietary means of lowering Lp(a) is eating saturated fat. Eating fats raises the level of HDL, the so-called good cholesterol.

2) Stronger bones

Saturated fat is required for calcium to be incorporated into bone – According to expert in human health, Mary Enig, Ph.D., as much as 50 percent of the fats in the diet should be saturated fats.

3) Improved liver health

Studies show that saturated fat encourages the liver cells to dump fat content. Saturated fat has been shown to protect the liver from the toxic insults of alcohol & medications and even to reverse the damage.

4) Healthy lungs

For proper function, the airspaces of the lungs have to be coated with a thin layer of lung surfactant. The fat content of lung surfactant is 100 percent saturated fatty acids. Replacement of these critical fats by other types of fat makes faulty surfactant & potentially causes breathing difficulties, collapse of the airspaces & respiratory distress.

5) Healthy brain

Your brain is mainly made of fat & cholesterol. Though highly unsaturated essential fatty acids found in cold-water fish (EPA & DHA) are important for brain & nerve function, most of the fatty acids in the brain are actually saturated. The brain needs saturated fats to function optimally.

6) Proper nerve signaling

Certain saturated fats, found in butter, lard, coconut oil, & palm oil, function directly as signaling messengers that influence the metabolism. Without the correct signals to tell the organs & glands what to do, the job gets done improperly.

7) Strong immune system

Saturated fats found in butter & coconut oil (myristic acid & lauric acid) play key roles in immune health. Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize & destroy foreign invaders, such as viruses, bacteria, & fungi. Myristic & lauric acid have potent germ-killing ability. We need dietary replenishment of them to keep the immune system vigilant against the development of cancerous cells & infectious invaders.

http://www.fourhourworkweek.com/blog/2009/06/06/saturated-fat/

Saturated fats play many important biologic roles. They are an integral component of cell membranes, which are 50 percent saturated fat. Lung surfactant is composed entirely, when available, of one particular saturated fat, 16-carbon palmitic acid. Properly made with this fat, it prevents asthma and other breathing disorders. For nourishment, heart muscle cells prefer saturated long-chain palmitic and 18-carbon stearic acid over carbohydrates. Saturated fats are required for bone to assimilate calcium effectively. They help the liver clear out fat and provide protection from the adverse effects of alcohol and medications like acetaminophen. Medium-chain saturated fats in butter and coconut oil, 12-carbon lauric acid and 14-carbon myristic acid, play an important role in the immune system. They stabilize proteins that enable white blood cells to more effectively recognize and destroy invading viruses, bacteria, and fungi, and also fight tumors. Saturated fatty acids function as signaling messengers for hormone production, including insulin. And saturated fats signal satiety. Not surprisingly, given all these biological functions, saturated fats make up 54 percent of the fat in mother’s breast milk (monounsaturated fats are 39 percent; and polyunsaturated fats, a tiny 3 percent).

http://www.lewrockwell.com/miller/miller33.1.html


Frozen Yogurt: More Facts About

You might be asking yourself exactly where people are heading to for the biggest health food trend. And you will likely be surprised to learn that they are not heading to the vegetable and fruit area of the grocery store yet to some frozen yogurt franchise kiosk. Yogurt as a treat! Of course, you can obtain more nutrients in frozen yogurt. It’s a perfect alternative for a snack; it could be eaten plain or topped with fresh fruits or berries. Men and women of all ages can get a lot of nutritional perks in every scoop of this delicious treat.

Try heading to any frozen yogurt kiosk and you will end up impressed by the vast selection of flavors and garnishes. There are other kiosks that offer a sweet variant that can be compared to ice cream, and several are a bit tangier or possibly a bit fruity in taste just like the natural yogurt that we are all familiar with and love.

Yogurt is best enjoyed with assorted toppings whatever variant it may be. Young children normally appreciate their yogurt with candies on best of it, but you can usually inspire them to try fruit toppings instead for any a lot more healthier taste. You can tell them to include orange slices in their chocolate flavored yogurt as an example.

A lot of individuals are still unaware about the healthy features of yogurt. A lot of frozen yogurt franchise businesses has not actually marketed the nutritious aspect of it. Their exclusively focused on how fantastic they taste. Even in their commercials, rarely we see and hear regarding the dietary information of yogurt. Yet in all fairness, frozen yogurt really taste great, and it’s difficult to argue with that.

Yogurt, for the advantage of the individuals who don’t realize this, is a good supplier of calcium similar to any other dairy goods. The truth is yogurt contains more calcium than milk. To make it more clearer, if milk is good for the bone tissues, yogurt is excellent. Yogurt includes live good bacteria that aids in the absorption of calcium. a scoop of yogurt contains more calcium than a cup of milk.

Yogurt is for all people. In reality, studies demonstrate that yogurt can reduce cholestrerol levels in older people. It is also excellent for your kids to help them grow healthier. It reduces harmful toxins and enhances metabolic process and is great for kid’s food digestion. And not only that, its lactic acid substance assists in the absorption of minerals which will help make us a lot more fitter.


How Bad Is Those Extra Weight

It is time to tell the facts, no matter how boring they might be.  If you want to lose weight overnight, prepare to cut off a limb.  Most of the times a quick drop in weight is not a healthy choice.  The plain truth is that losing weight is similar to getting over heartache, it just takes time, determination and maybe a few tears.

It is important for a person to develop good habits.  The fact is lifestyle changes have to be made in order for you to succeed in safely losing the weight you want to lose and effectively keep it off. Many Americans want results now, and turn to fad diets or try to lose weight fast which at times can yield results, however you have no idea what kind of health problems you invite onto your body during the time you are fasting or on the fad diet, and once you they are done, you will gain the weight right back.  On the flip-side, over-exercising is an extreme health risk. If you tell yourself you are going to do a  six pack ab exercises– six days a week for two hours each day and only eat carrots and seaweed, you are setting yourself up for failure because this is not realistic for most people to be able to achieve for any period of time. It does not work better because you did extra.  You are more likely to cause yourself more bodily harm than necessary.  In order to lose the fat and keep it off a person needs to give it the amount of time that is required. These changes should be safe and gradual in order for your body to acclimate.  A list of things that someone can incorporate into their life is what follows.

Stop drinking those carbonated beverage and go with a glass of water instead.  It is a simple change that has a big impact.  The effect of increasing the water and eliminating the soft drinks is hard for most of us to understand.

Get some physical movement.  Pick an activity that gets you out of the chair and moving around.  Regular physical activity that is fun does not have to feel like a workout and will help you reach your weight loss goals.

Do not go shopping for food when you have not eaten and start fixing your own lunches during the workweek.  Never go to work without lunch or without snacks, otherwise food will always be on your mind.

Invest in smaller plates at home to limit the food and be prepared to split entrees with someone else if you eat at a restaurant.  Going out in a party atmosphere could easily lead you to overeating.

Find a friend to help you.  If you do not have any one nearby, check out the internet and message boards like the how to lose weight fast to help keep you motivated on weaker days when you want to call in sick because a good workout buddy will help keep you focused and motivated.  A person should understand how much easier it is to stay on track when you have others to help you.

Fill your refrigerator with things like fresh fruit for something that you can eat in between meals.  Clean all of the unhealthy snacks out of your cupboards.

Do not skip meals.  Limit your food intake properly.  It is important to keep track of what you are putting into your body and to know what that number is supposed to be.  Taking less than what you should is not healthy.

The best way to make changes is to look at what are the extras in your life that you really do not need.  Analyze your day to day activities.   Figure out the unhealthy things that you do that you can move away from.  If you get rid of a few bad choices a month and replace them with good choices, eventually you will start enjoying a new life with a healthier body.


What Amount Can Pre-Workout Nutrition Make Any Difference?

Significance of Pre-Workout Nutrition

For the wellbeing and exercise mindful who may have a tendency in direction of mild, occasional workouts, thing to consider of pre-workout nutrition is mainly essential considering that nobody wants to eliminate consciousness from dehydration or very low blood sugar. All those much more linked to health and fitness, nonetheless, realize that a pre-workout period includes a vital impact in the benefits and success with the training session by itself.

 Pre-Workout NutritionThe pre-workout interval of time ranges from drinking ample drinking water while in the day as a mental and physical preparing inside the hour or so or so previously carrying out function out. Utilizing the time to make sure satisfactory hydration all over the day is hardly a aspect for the pre-workout. Doing so time frame also requires psychologically clearing the mind to sharpen accentuation, and consuming adequately relying on exercise ambitions. A suitable pre-workout is tailored as a certain aims for the individual, no make any difference if the target will be definetely to lead to leaner extra significantly much more toned, or to enhance muscle mass crowd and tone. Diet plan needs can fluctuate enormously someplace separating these two extremes. Exercise lovers can create their diet regime to improve the intensity of each exercise, and additionally supremacy capacity.

Pre-Workout Nutrition Plan

To get by far the a lot from diet, the ideal pre-workout route appears to include a mixture of commonly happening supremacy sources these as fruit, animal products, and lethargic digesting carbohydrates (enjoy as bread, rice, or pasta) ingested prior to inside the day put to use in connection with scientifically developed vitamin health supplements. Dietary health supplements need to be selected in accordance using that formulation match up man or woman wellbeing and health and fitness goals.

Diet and dietary health supplements used just before the exercise could possibly be personalized in conformation to every day or long-term objectives. If power is in fact a trouble, pre-workout diet demands far much more well being dietary supplements or of course occuring mental and bodily stimulants, these kinds of as caffeine. Objectives of muscle obtain may include more complete protein and amino acids.

Distinct Pre-Workout Nutrition

However many stress sustain to be brought on the significance of post-workout diet, and that is unquestionably not to be underestimated, nutrition pre-workout is a distinct critical aspect of hitting out. To offset the correct doing and utilizing of power, it is crucial for well being and fitness fanatics to evaluate their wellness and physical fitness targets and vitamin specs and strategy a pre-workout accordingly.

-What Amount Can Pre-Workout Nutrition Make Any Difference?-


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