Monthly Archives: December 2016

Obesity Issues and Weight Loss

The first step in dealing with obesity issues so that you can experience meaningful weight loss is accepting that you need to make changes in your lifestyle. The second step is becoming determined to see the changes through. It all starts with a visit to your doctor to make sure that you will be able to safely partake in changes to your diet and exercise routines. Another good thing you can do to help you stick to the program is enlist the support of close friends and family. Having other obese family members or friends partake in the same program as you can be very effective in pushing each other through the times in the process when it seems to hard or unsuccessful to continue. Make sure you set realistic long-term goals and don’t get discouraged when short-term goals prove unrealistic.

A Health Diet Must Be a Balanced Diet

Your food choices should be made in moderation. You do not want to starve yourself. Nor do you want to give up the foods you like cold turkey. Slowly begin to eat more moderate proportions of foods. Also, begin to add more fruits or vegetables to the beginning of each meal. Choose not to eat fast food. Make sure you eat your meals regularly so that you do not get too hungry and eat large amounts at once. Eating regularly will also keep your metabolism going strong. Do not snack, drink alcohol, drink soda, nor drink juices. Start each day with water and drink water throughout the day. Drinking plenty of water will help regulate your hunger and keep your metabolism running at normal levels. Adding all of this balance to your diet will make your diet much healthier. In the end you will lose more weight.

Regular Exercise Is Required

Any healthy, long-term weight loss must be accompanied by regular exercise. It doesn’t matter so much how hard your workout is as it matters how consistent you are working out. Aerobics, swimming, and weight lifting are great, but just walking four times per week, thirty minutes per day will provide you plenty of regular exercise for as a part of a healthy lifestyle. Do not exercise too hard right away, rather build up to the exercise as you are able to tolerate it. If you get bored of one exercise routine, try a different type of exercise for a while. If you suffer from any pain or discomfort while exercising, consult your doctor.

How to Construct and Maintain a Healthful Diet

As with any chronic condition, arthritis requires that you pay special attention to following a healthful diet for arthritis. Doing so can help you attain a better quality of life, while reducing pain and avoiding some of the complications of brittle, weak bones and joints. Some of the components of such a healthy diet for arthritis apply to everyone, even those not suffering from arthritis, while there are some dietary practices that are of particular help to arthritis patients. Let’s take a look at how you can help yourself to feel better and enjoy every day to the fullest.

One of the most common problems for arthritis patients is being overweight. Arthritis is a painful condition, one that does not make you want to go out and exercise. The catch-22 here is that if you are overweight and have arthritis, the extra weight puts undue stress on the weight-bearing joints, particularly in the hip and knee joints. An important consideration in a healthy diet for arthritis is making an effort to reduce your sugar, fat, sodium and cholesterol intake. This not only helps you reduce weight, but also benefits you if you have HBP and/or heart disease? Which, incidentally, is common among arthritis patients.

As a general rule of thumb, when you plan your menus, include a variety of foods, paying particular attention to high-fiber foods? In other words, eat plenty of produce and whole grain breads and cereals. Instead of whole milk, cheese or yogurt, choose the low-fat versions of these foods. Fish, poultry and lean meats are your best choices. Beans and other legumes are especially high in fiber. Among your choices in fruits, make berries prominent in your selections. Almost all berries are anti-inflammatory, a definite plus in a good diet for arthritis. Cherries are another good choice in fruits and are also anti-inflammatory.

Serve smaller portions than you’re used to? Cutting down on portions of gravy, desserts and the like is not only better for you, but it helps you lose weight as well. If you enjoy alcoholic beverages, do so in moderation.

Arthritis patients sometimes tend to avoid preparing certain foods, such as fruits and veggies, due to painful joints in the hands. Making use of some of the new, small kitchen appliances can take some of the work? And pain? Out of the equation.

Work with your physician and/or a nutritionist in developing your individual diet for arthritis, as your physician will take into account any other health conditions that may impact your dietary choices. In addition, your doctor can advise you on whether you need supplements of certain nutrients lost through certain prescribed medications you may be taking.

As for exercise, again, your own doctor is your best ally in choosing the type of exercise that will most benefit you. Walking on a daily basis is often helpful. Swimming is another good choice, in that this activity puts little stress on your joints.
In many ways, a healthful diet for arthritis is common sense. However, there are always those few caveats particular to each individual. Work with your doctor and you’ll enjoy life and reduced pain that much more!

Health Diet Fitness

Being conscious of your health, diet and fitness is not just for people who have a weight problem but for everyone who wants to be energetic and stay younger for longer. There are several ways to incorporate exercise and a sensible diet into your life. There’s no need to go out of your way to join a gym. You can reach optimum health by monitoring what you eat and how much you exercise from the comfort of your own home.

Here are some benefits of exercising;

1. It is the easiest way to maintain and boost your metabolism

2. Studies have shown that exercise release ‘feel good’ hormones and can increase self esteem.

3. Exercise helps to reduce and delay the appearance of ageing.

Now don’t go and participating in a marathon right away, if you’ve never done one before. If you’ve never worked out, it’s best to increase the intensity of your workout gradually. Endurance cannot be built overnight. Increasing the frequency of your workouts is also important.

Workouts are pointless without a sensible diet.

You should look for guidance when it comes to planning your diet program. The reason most people find dieting frustrating is that they don’t know what their doing. Getting help from a professional, i.e. a dietitian, doctor or book is a great start.

Include all food groups in your diet

Carbohydrates – wholemeal/ wholewheat bread, potatoes, bran, cereal, rice

Vitamins & minerals – fruits, vegetables, dairy foods, oily fish. Make sure to choose fruit and vegetables that have a strong colour.

Fiber – Fruit, fruit juice, oats, vegetables, potatoes, sweet potatoes, psyllium husks.

Fat (mono and polyunsaturated) – oily fish such as mackerel, salmon, tuna, olives, flaxseeds, sunflower seeds.

Get Rid of Vices

Some vices need to go when it comes to becoming more healthy. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same. A drink with friends once in a while won’t do you much harm. The occasional glass of wine, in fact, has been found to provide antioxidants that help to fight heart disease. Moderation is the key.

For people who don’t smoke, it is best to stay away from people who do since studies have shown that second hand smoke increases the risk of cancer.

A Healthful Diet Will Help You Lose Fat Around Your Abs

Just exercising and spending a fortune at the gym will not get you your six pack abs that you want. A healthful diet will help you lose fat around your abs as well. A healthy diet is what helps make a healthy body. A healthy diet will also help ramp up your energy so you can exercise better.

You should consider eating organic foods, especially when it comes to dairy, meats and vegetables. You want to eat the right foods to get to having six pack abs while working out your whole body.

Don’t skip your meals – breakfast, lunch, dinner, small healthy snacks. Many health nutritionists recommend six small meals instead of the larger meals. Skipping meals is not a good idea if you want to lose weight. Make sure you include whole grains, dairy, fruits, vegetables and lean meats in your meals.

If you are always in a rush, and do not have enough time to properly prepare a meal, make sure you have healthy snacks on hand.

For breakfast, try organic yogurt, a fresh fruit smoothie, fruit, a slice of toast, boiled egg. There are some healthful wholegrain cereals. Add some fruit and/or walnut or almonds (or another healthful nut) to your cereal. Protein will help carry you through your morning. Try eggs with tofu, tomato and spinach for a change of taste.

Just make sure you eat a good breakfast. It is the most important meal of the day!

Eat soup and salad with your lunch. Try to keep it light and healthy. Salads are chocked full of anti-oxidants when you include organic lettuces, cucumber, tomatoes, carrots, beans – even add a few slices of fruit for a little pizzazz. You’ll want to avoid processed salad dressings though. Think natural.

A light dinner is a better choice than having a heavy dinner. Heavy dinners can encourage fat to be stored at night as you do not have time to burn it off before you sleep and rest for the night. So the best way to control your weight and gain your six pack abs, is to keep your dinner light. Make sure to add fruits and vegetables and healthy proteins.

Make sure you drink lots of water. It will help you flush your system and help make it more efficient.

Butter is OK, IF you keep it to a minimum. Slathering is not allowed. Keep your oil usage to a minimum as well. A little olive oil is fine. Just don’t overdo it.

Health Diet

There are 3 major types of Omega 3. These fatty acids are very important in a bodies health and how it functions. As we can not produce these vital fats naturally we therefore have to find them in their natural state in a food source. So remember – if you do not eat foods containing these fatty acids your body is unable to compensate for this deficiency and your health will deteriorate.

The 3 types that are found are:

ALA [alpha linolenic acid]
EPA [eicosapentaenoic acid]
and DNA [docosahexaenoic acid].

As you can see they are all different types, the most readily absorbed fatty acids are EPA and DNA. ALA is mostly derived from vegetable sources and the body naturally converts this fatty acid into DNA and EPA for quicker absorption. Our bodies have the ability to break them all down and put them all to good use thus preventing some major illnesses.

EPA and DHA are found in the following foods:

* Cold water fish of which salmon, mackerel, sardines, herring, cod, halibut and tuna are some of them
* fresh seaweed – yes we can eat this.
* Products that are organically raised these include chickens, their free range eggs and grass-fed beef

APA is found in the following:

* Leafy dark green vegetables
* Crushed flax seeds
* Raw walnuts
* hemp seeds
* soybeans
* pumpkin seeds
* there are different vegetable oils and oils that are made from these omega 3 foods

Health Benefits – known to treat or prevent the following conditions:

* high cholesterol
* high blood pressure
* heart disease
* stroke
* diabetes
* arthritis
* osteoporosis
* depression
* bipolar disorder
* schizophrenia
* Attention Deficit/Hyperactivity Disorder (ADHD)
* burns and skin disorders
* inflammatory bowel disease (IBD)
* asthma
* eye disease (such as muscular degeneration and glaucoma)
* menstrual pain
* breast cancer
* colon cancer
* prostate cancer
* ulcers
* migraine headaches
* preterm labor
* emphysema
* psoriasis
* Lyme disease
* lupus
* panic attacks

and last but not least – weight loss.

Studies have shown that by balancing our omega3 and omega6 [no need to panic here as our normal diets tend to be packed with Omega-6] fatty acids in our diet we can lead a long and healthy life [Omega 3 and Omega 6 fatty acids are considered polyunsaturated fatty acids (PUFAs)].

A lot of people out there find it real hard to balance the above out, due to time restraints or just general bad eating habits. So why not try taking supplements to improve your omega 3 intake, these are available over the counter at any health store or pharmacy.