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.
Considering running a race? After several weeks of running, you might feel ready to start picking up the pace to run a longer distance. Training for your first race is motivating and can help get you out the door and running. It is also one of the best goals you can have to start a lifetime of fitness and healthy living. Participating in a race is beneficial in so many ways. You will feel a sense of accomplishment, connection with a larger community, and reach personal fitness goals.
Where do I start?
Your next question then probably is where do I start? For beginners, the perfect length for a first race is a 3.1mile race, also known as a 5k race. This is an easy goal that can be achieved for a new runner while still posing enough of a challenge for an expert, who wants to develop speed and go for greater intensity.
A 3.1mile race is an attainable goal and by starting out with a simple plan you can succeed and feel good about your success. Always run within your comfort range and avoid pushing your limits in order to prevent injury and burnout. If you follow a good program for eight to ten weeks, you can participate in a race and also develop the lifestyle changes that will encourage a healthy fitness plan that you can maintain all your life.
For your first race, focus on doing the race and completing it. Do not be worried about being first or winning but rather enjoying your run and achieving your goal. By achieving this goal, you will boost your self-esteem, while tuning up your cardiovascular system, alleviating stress, and improving your mood and energy levels.
Participating in a 5k race involves steady running for thirty minutes and for most runners, this will involve training for eight to ten weeks prior to the event. Before you begin, make sure that it is safe for you to commence a running regimen by checking with your doctor first.
What kind of fitness plan do I need?
Initially, you will start by running and walking for twenty to thirty minutes at a time, four times a week. For people who are not used to running at all, you will want to start with walking and then build to running. You can begin by walking first and alternating it with running, such as walking for five minutes, running for two minutes, and then walking again for five minutes, followed by running for two minutes, till you build up to thirty minutes. You will want to do this four times a week. Slowly, you will be able to increase the running segments. Always do this routine within your comfort range. Avoid pushing yourself too far where you feel weak or lightheaded. Always celebrate your successes.
Try to add one minute to your running time each week and take off one minute from your walking time until you can reach your running goal of thirty minutes straight comfortably. This is a great accomplishment so enjoy it and keep it up. The key to success is gradual training so be sure to build in slow increments and always have adequate rest time. Also stay hydrated and eat healthy. You may find that your appetite increases. Feed your body well and pay attention to what your body is asking you. Also get enough sleep. Some trainers say that you need one extra minute of sleep for every minute you run. Your body needs enough recovery time. Make sure you have good running shoes suitable for your personal needs and for the kinds of surfaces that you are running on (inside track, outside pavement, dirt trails, etc.) The best surface to train on is a track, followed by asphalt, then concrete, and finally a dirt road. Also dress in layers. You can try out some of the new fabrics that wick away moisture while keeping you warm and dry. Try to stay away from cotton. Try to train at the time that your race will be. For example, if you have a morning race, train in the morning so that your body can adapt. Get to know your race. If it involves running in town, practice running in town. If your race involves steep hills, run up and down hills so that you feel comfortable with the routine. Also just like other sports, cross training is advisable. So on days that you do not run, try other activities such as pilates, yoga, and strength training, while allowing those muscles worked during running to rest.
Minutes Not Miles
Focus on the minutes instead of the miles. This is a more gentle and gradual approach that is also self-paced and will help you build strength and confidence. Run comfortably and gradually increase your training so that you can improve both your speed and endurance. Through interval training such as running three one-mile intervals instead of doing the entire distance at once, you will build endurance and increase your speed. Alternate between fast and slow running and always start and end your running with a gentle warm up and cool down for five to ten minutes each.
You can run a 5K race in just five weeks of doing three to four runs a week. By working for something specific and having the date of a race on your calendar, you will gain purpose to training and find the motivation that you need to keep up your program. The great thing about a 5K race is that you can achieve this goal as a beginner and it is so much fun.
Celebrate Your Success
Running a local 5K race is excellent for improving your health, getting in shape, and building your self-confidence. You can also support your community through the small donation fee and other non-profit causes, while meeting new people. Also you can continue to build up your running distance and speed and go on to participate in other races and marathons.
What you eat on a daily basis affects your health, energy level, weight, and mood. Eating healthy foods that offer you good nutritional value strengthens your bones, boosts your energy, and lifts your mood, providing you with the fuel necessary to enjoy a fulfilling day. Finding the right balance of foods to provide you with fuel or energy as well as nutrients is essential for health.
Portion Size
Portion size varies greatly depending upon the age, gender, and activity level of the person. In most cases, meals should contain more fruit and vegetables and starchy foods, and less meat, fat, and sugar. However, the portion size in relation to the different food groups essentially stays the same. In general, one third of daily food intake should consist of fruits and vegetables, another third of starchy carbohydrates, and the last third of protein and dairy, with a small portion allocated for fats and sugar. A balanced and sustainable diet provides you with enough nutrients such as vitamins, minerals, and phytochemicals for your body.
Food Pyramids
One of the most popular tools for good nutrition is a food pyramid. A food pyramid outlines the different kinds of food groups and helps you eat better. The foods that you should consume in the biggest quantity are at the base of the pyramid while the food to consume in smaller amounts is towards the top of the pyramid. Food pyramids exist for all kinds of diets and cuisine such as Mediterranean, Asian, Vegetarian, and others such as Healthy Weight (proposed by the Mayo Clinic) etc. With so many choices, you may be confused which one to choose. Depending upon the foods that you like to consume most often, such as rice and noodles in an Asian diet versus tortillas in a Latin American diet, you can select the food pyramid that is most appropriate to you. All food pyramids follow the same basic principles:
1. Consume more fruit, vegetables, and whole grains.
2. Reduce the amount of cholesterol, saturated fat, and trans fat.
3. Drink alcohol in moderation.
4. Consume less sweets and salt.
5. Watch the size of your portions and caloric intake.
6. Exercise daily.
Not Just One Food Group
It is important to realize that eating a single food group alone is inadequate and that your body needs a variety of food that provide nutrients and energy to promote good health. When you are first starting out, you may find it very helpful to keep a food journal to keep track of what you are eating. You can also write down your exercise. Over time, this will help you stay motivated, gain awareness of your own eating and exercise habits, while promoting your own health and well-being. When you are first starting out, you may find the changes proposed in the food pyramid a bit daunting if your eating habits vary greatly. Hence, making small and gradual changes will be more effective and help you gain control of your diet with reasonable expectations.
Choose foods from each food group with a wide range so that you enjoy your meals, while getting all the calories and nutrients that your body needs. You can adapt the plan to suit your preferences and individual taste. You can also combine foods from major groups. If you find that you avoid certain foods that your body needs, find other food sources that have the same nutrients found in those particular foods. Eating healthy is often synonymous with eating well so enjoy what you eat and be creative in your meals.
Experiment
It can be as easy as experimenting with new foods such as adding orange slices to a salad, trying something new in your meals such as tofu instead of meat in lunches and a smoothie instead of a greasy breakfast. Eat several small meals rather than large ones and go for nutritious snacks such as fruit or rice cakes in between meals. Increase the vegetable portion of your meal while you decrease the meat part. Explore foods from different cultures such as edamame or quinoa that are delicious nutritious foods. Sprinkle fresh herbs on your grilled or sautéed vegetables for savory flavor.
By paying attention to what you eat and how much you eat, you can lower your cholesterol and ensure the healthy functioning of your heart, muscles, and bones. Oatmeal and oat bran contains soluble fiber that reduces LDL or low-density lipoprotein, which is the source of bad cholesterol. Apples, pears, barley, psyllium, and kidney beans also contain soluble fibers. Walnuts also reduce cholesterol, while improving blood vessels of the heart.
Omega-3 fatty acids found in fish such as salmon, mackerel, trout, and sardines reduce LDL, while boosting energy levels. You can also get omega-3 fatty acids from flaxseed or canola oil. Omega-3 fatty acids are also good for your heart. Another food source that is beneficial to the heart is olive oil. Two tablespoons of olive oil consumed daily offer significant heart benefits.
Reducing the amount of saturated and trans fat that you consume is also important for your health. Trans fat raise LDL levels and are often found in many snack foods. Hence, reading the label is important before you open that bag of chips, cookies, or crackers. Your daily fat intake should contain less than ten percent saturated fats and avoid trans fats entirely.
Eat less processed food. Avoid foods that contain ingredients that are unfamiliar, include high fructose corn syrup, and cannot be pronounced. Often these three factors are indicative of highly processed foods. Try to get your fruits and vegetables locally and if possible, organic from farmer’s markets and co-ops to avoid the heavy pesticide sprays and to ensure peak nutritional value. Choose low-fat dairy whenever possible. Reduce your intake of sweeteners and salt. Enjoy eating delicious, fresh meals as much as possible and you will notice significant improvement in your energy level, mood, and overall health.
Resources
Food Group and Serving Size
http://mayoclinic.com/health/weight-loss/NU00647
Healthy Weight Pyramid
http://mayoclinic.com/health/weight-loss/NU00595
Nutrition Tool: http://www.eatingwell.com/health/nutrition_tools/diy_nutrition_analysis.html
Article in New York Times:
http://www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html?pagewanted=1&_r=1
You want to get in shape and you want to eat healthy. So many people focus on calories and forget to pay attention to the actual ingredients in the foods they eat. Let us start with looking a little closer at what a calorie is.
What Is A Calorie?
A calorie is the amount of energy necessary to raise the temperature of 1 gram of water by 1 degree Celsius.
You might be wondering how does that relate to food. Calories have become the most common method of measuring food energy. We calculate the number of calories a person consumes in a day and compare it to how much they expend, and we figure out what that person needs to eat per day in order to maintain, gain, or lose weight.
3500 Calories = 1 Gram of Fat
There are approximately 3500 calories in 1 gram of fat and so a person looking to lose weight in a healthy way would try to reduce their caloric intake in a week by that amount. Breaking it down into 7 days of the week, that comes to 500 calories per day. However, this calculation is missing two key parts, nutrition and the kinds of ingredients in the food you eat.
What Kinds of Calories You Eat
Your body requires a mixture of carbohydrates, fats, and proteins and hence the kinds of calories that you are consuming are very important. For example, if you are having a 100-calorie snack, and all the calories come from carbohydrates, your body will consume the calories immediately for energy or it will store the energy as fat. On the other hand, if the calories come from protein or fat, your body makes use these calories for cell, enzyme, and hormone growth.
Simply counting calories is not enough for achieving a healthy weight. What you are eating is equally important if not more. Pay attention to what you eat and try to eat as many vegetables and fruits as possible. Reduce your consumption of highly processed foods and switch to whole foods that are fresh and organic if possible.
Eating Healthy
Take the time to buy and eat foods that are wholesome and healthy. Processed foods that take five minutes to prepare and to eat, do not offer you the nutrients your body needs. Constant deprivation of your body from the foods it needs will increase your appetite and your dependence on unhealthy foods. The human body has built-in protection to help regulate your appetite through two hormones, grehlin that stimulates appetite and leptin to tell you that you are full. Most people that are looking to lose weight, think that they should eat less but often they need to eat more good foods that supply their bodies with the nutrients they need to feel satiated and for their bodies to function optimally.
Not used to having longer meals? Take the time to enjoy your meals and to make good food. Your body will thank you and you will notice a significant improvement in your health and energy levels.
Additional Resources:
Duggan, Karyn. Nutritionist, Bauman College, Berkeley, CA, 2006.
Francis, R. “Never be fat again” Health Communications, Inc. Florida, 2007
Holford, P. “The 30 day fat burner diet” Piatkus, London, 1999
Kurzweil, R. & Grossman, T. “Fantastic Voyage” Rodale, USA, 2004
Pollan, M. “In defense of food” Penguin Press, USA, 2008
Schwarzbein, D. “The Schwarzbein Principle” Health Communications, Inc. Florida, 1999
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.
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
Feeling tired of your usual workout? Dancing can offer you some of the most enjoyable workouts, while helping with weight loss and building cardiovascular fitness. Dance involves moving in many directions and at different speeds, benefiting joint mobility while helping you move in ways that you may not typically exercise.
Both mentally and physically stimulating, dancing helps you develop focus, coordination, and balance. You will grow more agile and conscious of your body, while having a thorough cardiovascular workout. You can burn calories while still having a whole lot of fun! Dancing is social and you can invite your friends or meet new people when you go out to dance, which makes it immediately attractive and fun. Before you know it, you are getting in shape, burning calories, and developing focus. The mind and body are in constant attunement through dance and you will find that through dance, you are able to move in a more agile and graceful manner.
All In One
Dance offers all three aspects of fitness – stretching, resistance training, and aerobics all together in one workout. There are all kinds of dances you can choose from such as ballroom and social dances such as salsa, swing, and tango, to modern dances such as jazz, afro-jazz, belly dancing, African dance, and classical styles such as ballet, tap, and flamenco. By taking an introductory course, you can get familiar with the basics of dancing and explore different styles. You can then build your skill sets to take on intermediate and advanced classes as you wish.
While you may get tired of pounding the treadmill, taking up a dance class enables you to still have the heart-pumping aerobic exercise that you need while having fun. Ballroom dancing has resurged in popularity because of the toning it gives the body as well as the grace and elegance associated with this exercise. Belly dancing is ideal for developing good balance and posture, while toning the abdomen, thighs, hamstrings, and hips. Belly dancing is easy to start and over time, you can do more advanced workouts for a full body workout. Line dancing has now expanded from a slower pace to a faster workout with music ranging from country to swing, Latin, and urban styles. Swing and other line dancing can be performed alone or with a partner, enabling you to achieve a fit and toned body. Latin street music is an excellent workout for getting the heart pumping and is also enjoyable to perform with friends. Popularized on television, Zumba is a powerful dance that fuses Latin and international music, while offering a workout that burns fat and sculpts the body simultaneously.
Most of these dances develop strength in the core muscles that help you eliminate excessive fat in the abdominal region, while also developing stronger bones, reducing blood pressure, lowering stress, and creating more enjoyment in your workout. Other benefits of this moderate and low-impact, weight-bearing exercise include toning your entire body, improving posture and balance, increasing flexibility and stamina, strengthening joints, lowering risk of diseases such as heart disease, diabetes, osteoporosis, and depression. Dancing also offers you the ability to socialize more and interact with more people. Whatever your choice of dance workout, you can enjoy a creative and stimulating workout that will leave you feeling and looking your best.
