The Event
Prior to participating, athletes register for the event where they receive a colored swim cap, a timing band, race number, and a wristband for easy access to and from changing areas. Racers also receive instructions on the length of the race, course, and any special directions.
Racers are of two types: amateurs and professionals. Most triathlon athletes are amateurs. Events are often categorized by age (five to ten years) and gender. Athletes put on their swim gear and go to the swim location to begin the race. Sometimes, they wear a wetsuit depending upon the temperature of the water. Groups of athletes enter the water all at the same time (mass start) or at regular intervals (wave start) depending upon the size of the location and the number of people participating.
Athletes swim the first leg and then come out of the water running and change into cycling gear as fast as possible. The cycling part of the race is usually on a public road with limited traffic and brings the athletes back to the same changing area. They rack their bicycles and change into running shoes for the last part of the race.
All along the way, there are stations to provide water and energy drinks as well as energy bars, fruit, and ice. After athletes finish the event, there is a final “aid” station for post-race meals and other special items. Sometimes, barbecues and meals are offered as well.
Rules
Triathlons are individualized sports. Rules for a triathlon include following the designated course and completing the course entirely by oneself. Triathlons are timed frequently at five intervals:
• Start of swimming to end of swimming leg (swim time)
• First transition beginning to end
• Start of the cycling to the end of the cycling leg (bike time)
• Second transition beginning to end
• Start of run to the end of the running leg (run time)
Competitions and History
The first known triathlon was in France in the 1920s. Within the next decade, triathlons were held over the country and included a 3km run, 12 km cycling component, and finally a swim across a large body of water (200 m). Modern triathlons in America were first held in San Diego in the 1970s. These races required more training and were more competitive. The first long distance triathlon was in Hawaii called the Ironman and included a 2.4-mile swim, a 112-mile bike ride, and a 26.2-mile run. The triathlon first appeared as an Olympic event in Sydney, Australia in 2000.
There are numerous variations of triathlons with different lengths for each leg of the race. There are also triathlons for the winter that include a cross-country skiing component. Thousands of events are held every year. Some of the most popular include the Hawaii Ironman World Championship held in Kona, Hawaii, the Nice Triathlon in Nice, France, and the Escape from Alcatraz in San Francisco, California.
Organizations
World Triathlon Corporation that hosts Ironman Triathlon series
The International Triathlon Union
Books:
Harr, Eric. Triathlon Training in Four Hours a Week. Rodale Press. 2003.
Tinley, Scott. Triathlon: A Personal History. Velo Press. 2002.
Every pet owner or sitter, who enjoys the companionship of a dog, can benefit tremendously from regular exercise with his or her pet. Dogs require regular social interaction, exercise, and attention from their pet owners. By simply taking your dog for a walk, you can provide all of this.
You and your dog together will:
1. Expend some energy
2. Take in fresh air
3. Stimulate the senses
4. Feel connected to each other and your environment
5. Feel good
So many well-intentioned pet owners end up spending most of their time indoors with their pets because of personal and work obligations and inclement weather. However, taking your dog for a walk not only benefits your dog, but also offers you a lot of benefits as well. Just taking the dog for a walk a few times a week offers significant benefits to your health such as better cardiovascular fitness, lower blood pressure, reduced stress, and stronger muscles and bones. Pet owners also experience greater self-esteem from the unconditional love and companionship free of judgment offered by dogs.
1. Dog’s Health
Your dog’s health also significantly improves from regular walks. Pets that do not have enough exercise become overweight and sometimes obese, resulting in illnesses and conditions that include cardiovascular disease, increased anxiety, osteoarthritis, and liver disease. People who walk dogs also often engage socially with others more and experience greater enjoyment during their regular walks. Stress is significantly reduced by interactions with a pet. When you take your dog for a walk, be sure to have a good leash that gives you control over your pet and a plastic bag to pick up after your pet. If you have a pet that is used to spending a lot of time indoors, it may come as a big surprise to both of you how your pet reacts to the outdoors. Encouraging your pet will help them overcome any shyness and fear, while also keeping them fit and agile. Your dog is loyal and committed to you and the enjoyment from spending time in your company cannot be easily surpassed.
2. Dog Socialization
Taking your dog on regular walks also helps eliminate antisocial behavior, reduce pet anxiety, prevent behavioral problems, and encourages your animal to interact appropriately with both people and other animals. By praising and encouraging your dog, your pet will grow closer to you, more confident, aware of behavior that elicits positive responses from you, and be less likely to experience separation anxiety from being left at home.
Interested in getting your body toned and sculpted into beautiful shape? The TRX® Suspension Trainer™builds strength and flexibility, while maximizing core stability. Whether you are a first-time user or a sports athlete, fitness trainer, or in the military, the
TRX® Suspension Trainer™provides fitness and training in fun and effective complete body workouts. With just a single piece of equipment that is portable and easy to customize, you can get in shape and enjoy expert support through live workshops, videos online, and DVDs.
Traveling or looking for equipment for your home gym? The TRX® Suspension Trainer™can be used at a fitness facility or at home. Popular among fitness enthusiasts, the suspension training process is incorporated in the daily fitness workouts of some of the most well known sport and fitness athletes and coaches from professional NBA, NFL, tennis, and kickboxing champions to triathletes and gym owners. Some notables include
Drew Brees the NFL Quarterback from New Orleans Saints, Robin White, a two-time
US Open Doubles Champion, Dr. E.J. “Doc” Kreis, Hall of Fame Speed-Strength and Conditioning Coach, and Mike Brungardt, NBA Strength Coach for the San Antonio Spurs.
Why do so many of the best athletes and trainers choose the TRX® Suspension Trainer™for their daily workouts? The TRX system’s focus on developing core strength, while promoting flexibility and overall fitness provides amazing conditioning for the entire body, while also offering limitless opportunities for variety, thereby preventing boredom. Many athletes such as Drew Brees are attracted to the program because you use your own body weight against gravity, which prevents injury while toning the body.
Portability enables you to take your workouts with you wherever you go so you can maintain top performance anywhere. From building strength and stamina, to developing core stability, flexibility, and balance, TRX is an integral component of overall fitness. By “enabling us as a coaching staff to better prepare our athletes for competition,” Dr. E. J. “Doc” Kreis encourages every strength trainer and coach to use the system to maximize effective training in shorter intervals of time. The TRX system also complements training tools throughout athletic training sessions and even on the road.
Safe and effective, the TRX is innovative and varied enough to challenge everyone, whether you are an athlete or want to build general strength. Every person has a unique body and the TRX® system allows you to adjust each exercise to suit your level, customized to your own workout. By harnessing your own bodyweight to create resistance, the TRX® offers limitless versatility without requiring additional weights.
The TRX® system enables you to build a strong core that helps prevent injuries while developing balance and stability. Maximize your training time with varied workouts where you can easily switch from one workout to another in just fifteen seconds. Through multiplanar training, the TRX® Suspension Training System efficiently works your body in different motions and directions similar to your natural movements, thereby working multiple joints and muscles. The TRX® Suspension Training promotes balance and prevents injuries. Ideal for gentle rehabilitation, the TRX® system can be used by people just starting a fitness program, looking to lose weight and gain strength, as well as athletes desiring to maintain their fitness and improve their performance.
Weight loss requires burning more calories than you are consuming and the best way to do this is through a combination of diet and exercise. Regular exercise helps you build stronger muscles. Muscles in turn, consume more calories than fat, which enables you to lose weight.
Fat versus Muscles
Women have more fat and less muscle than men in general. Some concerns people raise immediately about weight training are the initial gain of weight from building muscles and the body’s need for more food (or fuel.) Muscles do weigh more than fat and initially, when you are first starting out, you will find that your muscles will be getting bigger and that you might actually have a larger number when you stand on the scale to weigh yourself.
However, this truly depends on the kind of exercise you are performing and the diet you are following. For example, if you are doing a lot of weight lifting, you will gain definition and more muscle mass, which would add to your weight. Toning up by doing numerous repetitions with small weight does not add a lot of muscle mass, and only adds slight weight gain, but helps add contours to the body. You will feel and look a lot better. However, if you are doing cardiovascular exercise, you would be shedding more pounds.
Cardio, Nutrition, and Strength Training
Doing a lot of cardio exercise burns a lot of calories, reducing fat, and decreasing weight. However, if you are looking to build muscles in your arms, legs, or stomach, you will need to add weight training to create that sculpted look you desire.
Through proper nutrition, cardiovascular exercise, and strength training, you can gain strength, lose weight, and have a healthy body, with glowing skin. Strength training builds your muscles, strengthening joints and bones, while reducing your risk of injuries. Strength training requires hard work and consistent effort to produce long lasting results. You can begin with developing good habits for both mental and physical health, such as getting enough sleep, water, and good nutrition, and doing enough heart-pumping exercise several times a week.
Choose Your Goal
Whatever your goal is, whether you are skinny and looking to build muscle or trying to shed twenty pounds, or if you want to create a fitness program for yourself for a lifetime, developing good habits for exercise and nutrition will make definite and visible improvements in your life. Believe in yourself and aim high. You will develop greater self-confidence as you grow past your comfort zone and learn from your mistakes. Instead of worrying about the length of time, just focus on what you are achieving. Build in baby steps and keep it simple, focusing on what you want to achieve.
When you burn more calories than you are consuming, you burn energy stored in fat cells, which in turn, shrink in size. When you build muscle, muscle cells expand in size. As people get older, muscle mass decreases while body fat increases. Muscle also cannot contract as easily. Many people still are strong athletes, competing in various activities. Regular exercise can also delay loss of muscle tissue. Staying healthy by eating good food and regularly exercising prevents body fat from significantly increasing.
Feeling Stronger
One of the most significant benefits of strength training is how much stronger you will feel. Strength training builds muscle while lowering body fat. You will be able to do more activities that involve lifting or moving weights easily. Start out with a program of lifting weights three times a week for thirty minutes a week. After your strength training, do thirty minutes of cardio three times a week. You want to burn calories. Be careful that you do not overexert.
Foods In Their Natural State
In terms of nutrition, eat foods as close as possible to their natural state, such as fruits and veggies. Drink a lot of water and avoid junk foods and too many caffeinated beverages and sugary drinks and sweets. Always eat good quality foods and avoid starving yourself. Start your day with a healthy breakfast and drink a lot of water throughout the day. Initially, when you are burning more calories, you will probably feel hungrier. Eat appropriately but pay attention to your portion size. One of the best things you can do for yourself is to keep a food journal such as CalorieKing or other method. Keep track of what you eat. You can find the number of calories in each food you are eating. You will gain awareness of what is in the food you eat, and how much you should eat to maintain, gain, or lose weight. If you want to lose weight, try cutting 500 calories out of your diet every day. Then you can lose one pound of weight per week from your diet alone. Combined with regular cardiovascular exercise and strength training, you will be able to lose the weight you want, while developing a strong and toned body as a result.
Tracking Progress
Set regular goals and track your progress. You can measure your weight change by measuring fat using calipers, taking regular photographs every four to five weeks, maintaining a strength training journal, and weighing yourself once or twice a week. Keeping a journal is by far the most useful thing you can do, since you will be able to gain control of your diet, exercise, and strength training program and see your progress. Always believe in yourself and your goals. You are your own best motivation.
Playing sports improves physical fitness and coordination, while teaching discipline and teamwork and enhancing confidence and personal satisfaction. The world of sports has changed dramatically as more girls are playing a greater variety of sports and more sports that were once seasonal, have grown to become year-round activities. About 75% of American households with children have at least one child who participates in an organized and competitive sport. Sport injuries have also increased greatly and hence, proper preventive care has grown more important in reducing the risk of incurring sport injuries.
The risk of physical injury is part of participating in sports. Yet most injuries can be prevented. Some of the most common injuries include torn ACLs, bone fractures, and concussions. In adolescents, the body is still growing. Preventing sport injuries can be as simple as choosing shoes with the proper fit to avoid ankle, knee, and ligament injuries. While girls tend to be more flexible than boys, their skeletal frame and bone structures are different. In fact, the sport most frequently associated with injury for girls is cheerleading, accounting for up to 2/3 of sport injuries and deaths for high school girls according to studies conducted nationwide over the last twenty-five years.
Cheerleading
Cheerleading has grown in to a fully competitive sport of its own, where girls practice aggressively 12 months of the year, doing various gymnastics and body work that requires proper fitness, nutrition, and workout schedules to maintain good health and avoid serious injuries. Often these gymnastic stunts can be quite dangerous and complex and hence learning the rules to avoid injury can help you keep your child out of the emergency room. Examples of complex feats include the basket toss and helicopter toss, where girls catapult into the air.
Gymnastics and Track
Other sports that incur high injuries include gymnastics and track. In general, collision and contact sports have higher rates of injury than other sports while injuries sustained from individual sports tend to be more severe. Many sport-related injuries occur during practice rather than at a game. Often, children aged 14 years and younger have slower responses to injury, which can increase their risks. Another reason for injury can be lack of knowledge and not wearing proper protective gear.
In fact, estimates show that about 250,000 people will rip their ACL or anterior cruciate ligaments in primarily non-contact injuries. Majority of these injuries are sustained by young girls and women in the age group of 15 to 25, many of whom are female athletes. ACL injuries are so commonplace now that parents of teenage girls are often used to seeing entire athletic teams wearing Ace bandages or braces.
What is the ACL?
What is the ACL? The ACL or anterior cruciate ligaments are small fibers that attach the femur of the upper leg to the tibia in the lower leg, stabilizing the knee. ACL ruptures are very painful and require complicated reconstructive surgery. Rehabilitation is a slow and painful process, taking up to nine months for full recovery. So many young women used to injuries or their friends getting ACL injuries, push through the pain, accepting their injuries as part of their regimen for training and competition and endure tremendous pain to keep playing sports they enjoy or excel in.
Fat more than Muscle
Unlike boys who develop more muscle and strength during adolescence, girls become more flexible while adding more fat than muscle. When girls run, they are more upright than boys who run in a more flexed position on average. This positioning places most girls to greater susceptibility to injuries when they change direction.
Prevention
How can sport injuries be prevented? Wearing protective equipment appropriate to the sport, following safe playing conditions, and the regular enforcement of these rules, as well as learning techniques to prevent injuries are all methods that can significantly reduce the likelihood of having sport injuries.
Every child should have a general health exam prior to enrolling in a sport. Children should always be grouped in teams according to skill level, appropriate weight, and physical maturity. Many injuries come from smaller children competing against larger children in sports where weight is an issue. Make sure that children stay hydrated and have adequate rest especially during hot and humid weather.
Resources:
National SAFE KIDS Campaign (NSKC). Sports Injury Fact Sheet. Washington (DC): NSKC, 2004.
Glass, Kat. McClatchy Newspapers: Cheerleading tops sports-injury list for girls. August 12, 2008.
Despite knowledge that exercise is important to the overall well being and health of their bodies, many men and women avoid exercise consistently due to various perceived mental and physical barriers. These barriers listed below prevent people from exercising but can be easily overcome by taking a different approach.
1. Not Enough Time
Many people put off exercise because they do not feel that they have enough time. However, you do not have to schedule one or two hours of time in one large chunk every day to get the exercise you need. Simply moving at regular intervals is a good way to stay active especially on busy days.
Here are a few suggestions:
- Walk for 10 minutes before lunch and 10 minutes after.
- Exercise while you watch television or are waiting for your dinner in the oven. You can use an exercise bike or a treadmill at home or at the gym. If you don’t have access to equipment, you can watch a Pilates, yoga, or other fitness video and exercise with it.
- Combine activities you are doing. For example, if you are meeting up with a friend, walk over to meet them or include walking in your activity.
- Regularly walk with friends, family, and colleagues. Encourage movement.
- Park further away from your destination so that you can include walking in your day-to-day activities.
- Prioritize what you have to do every day so that you have enough time for exercise every day.
- Start out your day with some exercise. Aim for 30 minutes of moderate cardiovascular activity every day.
- Keep your gym bag ready with shoes, socks, and clothes in your car or at work so that you can just grab it and go whenever you want.
- Get up earlier in the day. Start out with just 2 mornings and work out for 30 minutes. Slowly, you can add in another day.
- Look at your rituals. Try to combine exercise into them such as your Saturday or Sunday morning/afternoon activities. Make them fun like a visit to a rock-climbing gym, hiking outdoors, swimming in a lake or pool, going to a yoga or dance class, etc.
2. Feeling Bored
Repetitive exercise can easily feel boring especially if you are alone. However it does not have to be that way.
- Change your routine, including different exercises such as swimming, cycling, and walking. Cross training helps you condition different muscles.
- Meet up with friends and neighbors to boost each other up and enjoy group activities.
- Look at your exercise differently. Approach it as an activity you enjoy.
- Join an exercise class or a sports group.
3. Fear of Failure & Perceived Poor Health
Due to various reasons, many people have perceptions of their own poor health that prevents them from moving forward. It might be as simple as a fear of injuring themselves from lack of practice, feeling too overweight, or having some medical concerns. You may have exercised in the past and failed to reach the goals you desired and gave up. Try to figure out what went wrong, learn from your mistakes, and try again. Whatever you do, don’t give up!
Remember why you’re exercising. Use your personal fitness goals as motivation — and reward yourself as you meet your goals.
- Begin slowly with a simple program of just walking. You can add more activity, as you get comfortable. Start out small and build in intensity.
- Start with an exercise program geared to beginners, which will teach you all the basics so that you feel confident and know what you are doing.
- Meet with a personal trainer to teach you exercises and customize them for your individual needs.
- Have realistic goals such as 20 minutes of exercise versus 1 hour for 3 days a week.
- Use your goals as motivation. Reward yourself when you meet your goals. Remember that change often happens slowly but then will be long lasting.
4. Self-consciousness
Many people feel self-conscious when they exercise, afraid of what other people might think of them. Working out is by far the most physically rewarding activity you can do for yourself.
- Instead of worrying about what other people think, spend that energy in dwelling on all the positive things you will experience in your new fit body.
- Focus on the strength you will gain and the increase in energy level.
- Be gentle with yourself.
- Give yourself encouragement for increasing stamina.
- Start out solo using an exercise video or buying a treadmill or stationary bicycle at home. As you exercise, you will gain confidence and feel more comfortable with exercising with others.
5. Feeling Tired
Long days and nights, stress at home or work, feeling sick, lack of sleep, and poor nutrition are common reasons for feeling tired. When you feel excessively tired and possibly sick, you should rest by all means. However if it is a general fatigue or one that sets in as your day goes by, try to change your pattern.
- Find a person to exercise with to help you stay motivated and get out, whether it is a family member, friend, partner, or dog.
- Choose a group activity that you enjoy such as yoga, group sports, tai chi, ballroom dancing etc that you find fun, reduces your stress, and gets you moving.
- Meet with a personal trainer to guide you and monitor your progress.
- Consume less alcohol, sugar, and caffeine, which can disrupt your energy and sleep patterns.
- Drink more water and stretch frequently.
- Enjoy healthy snacks in between meals and before and after exercising such as fruit, yogurt, and energy bars.
- Get enough sleep so that you have energy to exercise the next day.
- Keep a pair of shoes by your desk so that you can just get up and go for a brisk walk whenever you want.
Ready to jump in and get your feet wet? Here are fifty easy tips that you can do on a daily basis that will offer you an entire new lifestyle with healthy habits through small changes that can make all the difference.
Changing daily habits can take time. That is why we offer you tips that you can add to your lifestyle gradually to help you gain awareness and maintain your health. As you read this list, take in slow and easy deep breaths. Start out by printing out this list and hanging it up where you can see it. Every week, try out a new step.
52 Tips
Take breaks when you eat. Put your fork down in between bites. Your stomach can take up to 20 minutes to tell your brain that you are full, so try to eat slowly.
Never go to the grocery store hungry.
Stay away from white flour and sugar for a week.
Put yourself first. You are at the top of your list. Find something that you want to do and that is healthy. Adopt that habit.
Be a role model for your children, pets, and family. Eat healthy and exercise daily. Children especially imitate what you do so they will adopt your new habits quite quickly.
Forget your scale. Muscles weigh much more than fat. Instead, hang a pair of your favorite skinny jeans close by so you can see them everyday. Try them on every day! See your progress. This is far more accurate than your scale and will make you feel a lot better as you keep going, as it shows fluid loss and gain.
Drink plenty of water! Drink more than eight glasses of water. It is great for your skin and makes you look younger.
Meet with a certified and experienced personal trainer and learn ways to add exercise into your life.
Do exercise that you enjoy. Exercise should make you feel better. Avoid exercises that you do not enjoy because you will not stick to them.
Workout in the morning. Keep your workout clothes right on the floor near your bed. Roll right out of bed and put on your clothes before you have time to think and get back into bed!
Train for a short race like a non-profit or cause and make it fun. Practice with a friend and make it a fun competition. Celebrate afterwards with a visit to the spa or dinner.
Every week do a family event with exercise such as hiking, biking, swimming, rock-climbing, or walking.
Eat dinner together. Your children will emulate your eating habits, so be a good example!
Throw away leftovers from your kids’ meals and do not eat them!
Eat a healthy breakfast. Eat more in the morning and afternoon, and less at night.
Try having smoothies, nuts, yogurts, granola bars, and fruit for snacks. Take snacks with you so you avoid unhealthy foods.
Keep cut fresh fruit and veggies ready in your refrigerator to eat every day.
Do not buy junk food and the less you are around it, the less likely you will be to eat unhealthy meals.
Go for a walk after dinner to digest your meal. Instead of sitting down and simply watching television after dinner, go for a nice walk. It can be short but move. You will feel so much more relaxed and sleep better.
Pay attention to what you eat. Keep a food diary for one month. You might be surprised what you will find out since most people eat more than they think they do.
Instead of a full meal, order an appetizer and a salad. Most meals in the United States offer larger portions that are at least 800 calories more than a home-cooked meal. You can enjoy more variety without packing on the pounds.
Lighten up your loads. Do not over pack your schedule that you are exhausted all the time and constantly needing caffeine or sugar just to get through the day. Instead, reach out to alternative methods such as yoga and meditation to help calm your mind and soothe your nerves, while building strength and flexibility.
Eliminate sugar from your diet. When you eliminate processed sugar, you will notice a dramatic improvement in your energy level.
Stretch every day. Stretching helps prevent injuries and warm up/cool down the body. 3-4 stretches will make a significant improvement.
Clear up your closet space! Donate all your clothes that are too large.
Think about how long you wait in line for coffee or for meals and make sure to match that time with a workout.
Buy healthy cookbooks and try out a new meal once a week. Enjoy cooking with your children and your spouse or partner. You all get to experiment and be healthy together.
Watch 30 minutes of television or less a day. As you watch less television, you will also see the pounds slip away.
Keep your alcohol intake to the weekends only. Alcohol takes a longer time to digest and has 7 k calories per gram, almost as much as fat.
Have a sparkling water beverage in between alcoholic drinks at restaurants or parties. You will lower your caloric intake while staying hydrated.
Keep a relaxation CD or tape in your car. Put it in when you feel stressed, anxious, or are sitting in traffic jams.
Say aloud one thing you are grateful for every day. What you think about expands. Appreciate what you have.
Make healthy soups or meals on Sunday and freeze them. Have them ready to help you through the week.
Take a picture of yourself with a bathing suit on and put it on the refrigerator. It will help you stay motivated if you can see it.
Find a picture that you like of yourself and keep it next to the bathing suit picture.
Agree with your partner to workout an hour a day. Couples that are fit, argue less than ones that are couch potatoes. You can also help each other stay motivated.
Enjoy a workout vacation like a yoga retreat, a surfing camp, horseback riding adventure, or a spa retreat. Take a break, enjoy your body, relax your body, and rejuvenate your spirit.
Make your own workout CD or MP3 collection for your iPod. Listen to your favorite music while you workout. Enjoy a good run with your iPod.
Make a goal with a significant reward at the end such as promising yourself something you really want (expensive jewelry, sound system, clothes) if you lose a certain amount of weight.
Compliment your friends as they achieve something positive. Being positive lifts you up and everyone around you.
Sleep more. Get enough sleep. You will notice a significant improvement in your energy level and your moods when you have enough rest.
Eliminate soda from your diet. Drink more water and add a lemon for variety. Drinking water prevents dehydration effects such as headaches, fatigue, and cramps.
Take 30 minutes a night to enjoy reading together. Unwind together with a good story.
When you feel that you cannot workout that day, be sure to get in at least 10 minutes. Everyone has 10 minutes to spare.
Eat high fiber food. It fills you up and is good for you. High fiber food includes fruit, vegetables, and whole grains. The body takes more time to digest these foods and these foods offer more nutrients and vitamins without the unhealthy fats and sugars of processed meals.
Do something you enjoy for at least 20 minutes a day, whatever it is. Whether you like to lay in the tub, read a magazine, garden, talk to your friends, draw, play music, write, or exercise, do something that you enjoy every day. Increase your enjoyment of life and your quality of life will increase dramatically.
Visualize what you want. Do you want a healthy body glowing with energy and vitality? Get into the mind space of feeling what that is like and how that will be for you every day and stay there. Try to prolong that feeling and act from that space every day.
Write down your goals and aspirations. Check in with them daily, weekly, and monthly. Start small. Take it easy. It will come.
Tell your loved ones your goals that you want to achieve. Write it, say it, email it, draw it, and sing it. Make it happen. Make it come alive.
Spend time with friends every day. At first, this may be difficult for you depending upon your location and your lifestyle. However, with modern technology, it has become quite easy to stay in touch. So you can email or call friends. Stay connected. When you can, see each other in person, whether it is once during the week or on the weekend. Connected people are happier and have more fulfilled lives.
Adopt a pet or a cause. Care about your environment and the animals and people in your town, country, and world. Put some of your money and effort towards things you care about, whether it is buying a small gift for a friend, drawing a card for a child, planting trees in Costa Rica, paying for food and clothing for a refugee, or writing your Congressional representative. Show that you care.
Think and see yourself at your best. Imagine your best self. Who would you be? How would you act? What would you say and do? Start to live from that space. Be that person you admire in your own way.
You have decided on a budget for food for the month and you have found a few places to shop that include the local grocery store, the farmer’s market, and the co-op to get you a good variety of fresh foods, organic produce, and bulk supplies inexpensively. The next question then is what should you be eating and how much?
Eating right does not have to be a cumbersome event nor does have it to involve eating foods whose names you cannot spell. You might be surprised to discover that some of the healthiest foods you eat also can be some of the tastiest. The key is choosing foods that are ripe, seasoning them appropriately and when necessary, and combining them with other ingredients to create savory and balanced meals.
In fact, you can eat right for your heart, effectively warding off cancer, heart disease, stroke, and diabetes by the simple choice of what you put in your mouth. Amazing, isn’t it? By paying attention to what you eat and how much you eat, along with being active and keeping up a good weight, you can fight off disease and live a longer, healthier life.
Where do you start? Begin by eating more vegetables and fruits and reducing as many sugars, caffeine, snack foods, and alcohol as you can from your diet. Wondering how many servings you need every day? Aim for five servings every day of vegetables and fruits. Go for produce with a lot of color. Five servings may sound a lot more than they actually are. A serving can consist of just a medium sized piece of fruit or a cup of lettuce.
Next, consume more whole grains in your rice, pasta, cereals, and breads rather than refined sugars and processed grains. Wondering what the bag of rice or the loaf of bread in your hand is? Look at the label. Does it say “whole wheat” or other such whole grain ingredient? Then you are probably on the right track. Try to minimize your consumption of sweetened cereals, pastries, and sugary foods.
Choose more fruits, vegetables, and whole grains over foods such as cheeseburgers, pizza, doughnuts, French fries, chips, and ice cream. Use skim or whole milk in your coffee, tea, baked goods, soups, and sauces instead of half and half. Replace whole-fat cheeses with skim or low-fat versions. Replace sour cream and mayonnaise with fat-free or low-fat yogurt. Choose to bake, broil, poach, or steam foods over frying and sautéing.
When you are cooking, choose oils such as olive oil, canola oil and peanut oil that are lower in trans fats and contain mainly monounsaturated and polyunsaturated fats. Reduce the amount of saturated fats you consume by choosing lean cuts of meat, removing extra fat from meats, and eating more fish, poultry, and beans than lamb, pork, or beef. Craving some protein? Add avocado, nuts, wild salmon, tofu, tempeh, or soy jerky to your diet.
You have probably noticed that portion sizes at restaurants have gone up considerably. In fact, sometimes they are up to two to three times the amount recommended per person! You do not have to eat everything on your plate. Instead, consider sharing a meal with a friend. Order salad and an appetizer for your main course. You can always take the leftovers home. Eating healthy is not only the kinds of foods that you consume but how much. Hence, you have to watch your portion size. Wondering how much is right for you?
Make a fist with your hand. A single serving of fruit or vegetables is the same size of your fist. Pay attention to the volume of food you consume. Use less of richer and fatty foods. Uncertain of what to get? You can look up the calories in different foods online. If you are at a restaurant or deli, you can ask for leaner cuts of meats in your sandwiches or request the healthier or lighter version.
When you buy a bag or carton, pour out the food inside into a bowl instead of eating right out of the container. You can also control portion size by choosing to eat on smaller plates. Drink water and fluids throughout the day and you will also find that you are able to control portion size much easier.
Recommended Links:
American Heart Association:
http://www.americanheart.org/presenter.jhtml?identifier=3040356
Fruits & Vegetables in Season:
http://frugalliving.about.com/od/foodsavings/tp/Cheapest_Produce.htm
Whenever you start a weight loss or fitness program, you will hear about balanced diets. What is a balanced diet? A balanced diet is the optimal intake of food and drink to provide energy and nutrition for the growth, development, and maintenance of body cells, tissues, and organs. In general, a balanced diet entails eating a mixture of different foods from the basic food groups of proteins, fats, and carbohydrates.
Having a balanced diet in addition to regular exercise, drinking water, and adequate sleep, is very important for maintaining health. By learning more about what your body needs to function optimally, you will not only be healthier, but you will also have more energy and feel better about yourself. Learning about nutrition and what kinds of food you need to eat daily will help you become aware of what you eat so that you can create meals that you enjoy and offer you all the benefits of good nutrition.
Consuming different foods that are rich in nutrients and low in trans fats, cholesterol, added sugar, salt, and alcohol, will keep you healthy. Eating enough fruits and vegetables daily along with a minimum of six glasses of water or 64 ounces, is recommended. Try to get fresh and local produce whenever possible to minimize chemicals that have been sprayed on food. You want to eat fruits and vegetables as close to their natural state as possible. Depending upon your caloric needs, the amount of fruits and vegetables you should eat daily will vary. For example, a person who is on a 2,000 caloric diet should eat about 2 cups of fruit and 2 1/2 cups of vegetables daily.
Choose a variety of fruits and vegetables daily from dark green to orange, starchy vegetables, and legumes. Different vegetables offer different benefits. Hence, it is recommended that you consume a variety of different vegetables and fruits to ensure that you receive all the nutrients that your body needs for healthy functioning. Eat at least five portions daily. Antioxidants and other nutrients present in fruits and vegetables protect the body from disease while strengthening the immune system. Bright and deeply colored fruits and vegetables such as broccoli, sweet potato, kale, and butternut squash are best for vitamins and minerals. Apples offer fiber, while oranges are rich in vitamin C, and berries fight off cancer.
In terms of whole grains, consume about 3 or more ounces daily, with the remainder of your grains coming from whole grain or enriched products. Whole grains minimize heart disease and can help with maintaining weight. Regarding calcium, most adults and children receive their calcium from milk.
Drink milk. Calcium is necessary for healthy bone development and maintenance. Vitamin D is often added to milk to help the intestine absorb calcium. Choose non-fat or low-fat dairy products without rBST or bovine growth hormone. There are many choices available that will benefit a healthy dietary plan and for people who do not consume milk products such as lactose-intolerant and vegan individuals, there are non-dairy alternatives that contain calcium as well including dried beans and legumes. Recommended calcium amounts are 1000 mg daily and up to 1200 mg daily if you are over 50. Include a calcium and vitamin D supplement daily if necessary.
Looking at fats in your daily caloric intake, eat less than 10 percent of your calories from fats. Try to have less than 300 mg of cholesterol daily. Healthy sources of dietary fat include lean, low-fat and fat-free options for meat, poultry, and dry beans, as well as fish, nuts, and vegetable oils. Aim to have 20 to 35 percent of fat come from polyunsaturated and monounsaturated fats. Trans fasts increase LDL cholesterol in the body, raising the possibility of coronary heart disease. Avoid trans fats or hydrogenated fats as much as possible, limiting them to 10% of your daily caloric intake. Omega-3 group of fatty acids reduces cardiovascular disease, while significantly improving your mood. These powerful fats called EPA and DHA are found in cold water fatty fish and fish oils as well as sunflower, corn, soybean, and flaxseed oils, and walnuts.
Carbohydrates provide the body with the fuel it needs to do physical activities. Bad carbohydrates are processed carbohydrates such as white flour and refined sugar that dramatically increase blood sugar, resulting in weight gain. Good carbohydrates take longer to digest and help you to keep your blood sugar and insulin levels more stable. Whole grains, beans, fruits, and vegetables are good sources of these carbohydrates, known for preventing cancer and heart disease. Dietary fiber is necessary for healthy digestion and maintaining a healthy colon. Healthy diets should have at least 20 grams of fiber daily. Fiber-rich vegetables, fruits, and whole grains are the best sources of carbohydrates.
Avoid foods with added sugars and sweeteners. In one year, just drinking one 12-ounce can of soda that has 160 calories every day, can make you gain 16 pounds!
Finally, in terms of protein, choose lean sources of protein such as poultry, fish, nuts, tofu, beans, peas, and seeds. Protein is necessary to maintain cells, tissues, and organs. When cooking food, bake or broil rather than fry foods.
It is important also to consider the salt and potassium intake in the food you consume. Aim for 1 teaspoon of salt or 2,300 mg of sodium a day. Choose foods with low sodium. In regards to potassium, eat fruits and vegetables that contain potassium, which is important for the healthy functioning of your body.
You will want to choose foods that improve your health and avoid those that will put you at greater risk for developing diseases such as diabetes, cancer, and heart disease.
Eat enough calories but not too much. What you want to do is maintain a balance between your caloric intake (calories you consume) and caloric expenditure (calories you burn.) How many calories you should eat depends upon your age, height, weight, sex, and level of physical activity. When you pay attention to what you are eating, you are more likely to eat healthy. For example, when you realize that the burger you are about to buy has three or four times the calories that another meal such as fish with salad would offer you, you are more likely to choose the healthier alternative. It is important to keep your portions moderate. This is more important with high-caloric foods. With the large meals offered in restaurants today, choose a starter instead of an entrée. You might be pleasantly surprised at how you can fill up quickly without eating too much.
When you start out, you might find this task a bit daunting. Be gentle with yourself and pay attention. Start simple with keeping a journal of what you eat. Pay attention when you go to the grocery store at the ingredients on the label and keep in mind that you want to choose foods that have less fats and sugars, while offering you nutrients and proteins. Learn how to eat smart. Take time to also enjoy your food and eat slower. You will end up eating less. Eat when you are hungry and stop when you feel full. You can still have sweets and fried foods but always in moderation. When you pay attention to what you eat and you realize how many calories goes into a particular meal, you are more likely to choose carefully what you eat and recognize how much effort it will take you to burn off those same calories.
The best weight loss plans incorporate a healthy and balanced diet along with regular exercise. This helps you learn good nutrition and fitness habits that will last you a lifetime. Eating healthy and working out regularly will help you tone your body and lose weight so that you can enjoy a fit and attractive physique. You will also find that your skin will clear up and your hair and nails will improve.
Eat regular meals. By eating most of your caloric intake earlier in the day, you have enough time to work calories off. You will also have more energy. Try eating smaller quantities more often instead of three regular meals. You may find that you have less of a tendency to eat snacks or binge. Snacks you can have include fruits, protein shakes, energy bars, and nuts.
Additional Resources
http://forwomen.gov/faq/healtheat.htm
http://healthguide.howstuffworks.com/balanced-diet-dictionary.htm
Eating healthy, nutritious meals does not have to empty your wallet. You can enjoy quality foods while saving money at the same time. With just a little planning and some effort, you can enjoy delicious meals on a budget.
Many people end up consuming the same meals over and over again because of convenience, falling into a rut and depriving their bodies of nutrients. However, by consuming less processed foods and frozen meals, and instead cooking your own meals, you have control over your food and can enjoy mouthwatering meals that are healthy and affordable.
To eat healthy, you should have a good variety of foods and drink a lot of water. You should reduce and limit your consumption of sugar, alcohol, food with saturated fat, and junk food. While many people recognize that eating healthy will improve the quality of their lives, they are reluctant to do so because of the added expense. While some health foods and organic products can be more expensive, if you shop wisely, you can enjoy the benefits of eating healthy food without spending a lot.
Buy Local
Buying food from a farmer’s market or produce stand can help you save significant dollars.
Buy in Bulk
You can buy in bulk at warehouse stores such as Costco and Sam and also Amazon.com.
Go For Unprocessed Foods
Processed foods cost significantly more. Most of your money for groceries should be spent on basics such as vegetables, fruits, dairy, and grains. Instead of buying frozen dinners or boxed foods, go for ingredients and make your own meals.
Join A Co-op
Co-ops offer fresh produce and often many organic supplies with some savings. If you have a CSA in your area, you should consider joining to have fresh vegetables and fruits in season all year round.
Discounts, Bargains, and Coupons
Pay attention when you enter the grocery store. Buy produce that is fresh but in the reduced section. Save and use coupons.
Try Frozen Foods
Many frozen vegetables cost less and can often be more fresh than in the produce section or canned foods area of the grocery store.
Substitute Foods
Reduce the fat intake in your food such as baked goods by replacing oil with applesauce, which is much healthier. Lower cholesterol intake in baked goods by adding soy flour instead of cholesterol.
Grow Food
By growing your own food, you can enjoy fresh vegetables, fruits, and herbs throughout the season in your backyard or even longer in container pots.
Lower Your Consumption of Salt
Reduce your salt consumption looking for no-salt versions or low sodium canned foods.
Buy these twelve
Buying all organic food can be quite expensive, especially depending on where you live etc. Hence, you can start with these twelve fruits and vegetables that have the highest pesticides typically: apples, peaches, sweet bell peppers, nectarines, celery, cherries, strawberries, grapes, lettuce, spinach, potatoes, and pears.
Buy Store Brands
Buy store brands for other foods. They will often save you several dollars.
Plan Your Meals
By planning your meals, you are able to choose nutritious meals and include healthy snacks. You can find good recipes online. Look for discounts in the store when you are shopping and try to go when the store is less busy.
Stock Your Kitchen
Keep your cupboards and fridge stocked with foods that are easy to cook and are not expensive, while being healthy such as pasta, brown rice, beans, lentils, soups as staples, condiments and spices for flavor, meat and fish for dinners, stews, and casseroles; and fresh vegetables and fruits purchased one or two times a week for great taste and nutrition.
Eat In
By eating at home more often, you can significantly save money, while staying healthier and avoid packing on the pounds.
Eating healthy on a budget requires some creativity and planning but is well worth the effort.
