By: D. David Dugan
Rushing to Eat
People's lives have become so busy and rushing around, that we
no longer eat the way we should. In some places, there is a
McDonald's on every major corner, if not some other fast food
restaurant. Watching TV, you see a commercial for some kind of
food place almost every time commercials are on, urging you to
eat there because it's good and you can get it fast and cheap.
With so many distractions and obligations, families have these
days, how do you eat healthy in a fast food world? It's not an
easy thing to do but is possible with planning and knowing what
to look for. This isn't to say fast food can't be consumed
occasionally, but it should be less often than people are doing
it now. Not to mention that our food is so processed that it
takes five minutes to cook and has high carbohydrates among
other things that are not digested quickly. This is leading to
obesity in the population.
The Truth About Whole Grain
Because food is so processed these days to make it faster to
cook, as well as more convenient for the way our lives have
become, it is actually not as good for you as it once was.
Recently the food administration even changed the food pyramid
to coincide with how we eat these days and food is made. They
are suggesting more whole grains than ever before, as well as
vegetables. This may sound like what has been told to children
for years, but even whole grains are deceiving on packaging
these days. With all the new diets out there for low carb, no
carb, low fat, no fat, etc., foods are coming out that say whole
grain but are just as processed as its white counterpart. They
are made with enriched wheat. This process takes out all the
nutrients and other things that take time to digest for a
healthy life. Reading the ingredient is a good way to find the
real whole grain product. They are now more expensive than the
over processed product because manufacturers could make the
enriched version cheaper and faster. To eat healthy you have to
read the labels of everything you consume.
Healthy Choices at Fast Food Eateries
The truth is that you really can't eat healthy at any fast food
restaurant. They aren't designed for those trying or needing to
watch what they put in their mouth. But you can make better
decisions. Don't' eat the bread if you can stand not too. It's
along the lines of the South Beach Diet but that's where lots of
your weight gaining properties are. Don't get anything fried,
this includes French fries, onion rings, or even fried chicken.
Get a diet pop, tea, or water. Avoid the desert and the salad,
both have sugar in them and I don't just mean in the toppings.
Watch "Super Size Me" for a real eye opener. The show is on
McDonald's but you can bet that all fast food restaurants are
basically the same. Limit how often you eat fast food to once
per week, if that fast. Get a wrap at Subway instead of a
toasted sub. Less bread and just as filling with all the fixings
you want. When you get pizza, get vegetables on it so you aren't
just eating bread, sauce, cheese, and pepperoni. Remember just
how bad fast food is for you, your waistline, and your
cholesterol. Even if you are fifteen, you should be thinking
about how it will affect you later in life. Starting early will
make it easier on your body as you age.
Eating at Home
The best thing to do is find a way to cook meals most nights of
the week. This can take planning and team work. Have at least
one non-meat dish every week. It doesn't have to be fish or
seafood either. Don't use fast cooking rich to go with your
meals. Those are again loaded with carbohydrates, which take
your body longer to break down and will make you hungry sooner
than you should be. Plan weekly meals so that you can cook
casseroles and other easy to reheat dishes early in the week for
days you will not have time to cook. Utilize your crock-pot and
get a recipe book for it. You can make just about anything in a
crock pot these days and have a good meal when you get home.
Have salad a few times a week with dinner, but watch how much
dressing you put on it. Have desert, but make it Jell-O. Indulge
once in a while to though and it won't feel like you are
depriving yourself of anything.
About the author:
D. David Dugan is a supporter of http://health.divinfo.com,
a site devoted to promoting good health, and http://retirement.divinfo.co
m, a site designed to provide people of all ages helpful
retirement information.
Tuesday, March 07, 2006
Monday, March 06, 2006
You are what you eat – Nutrition Basics for the Clueless
Reaching your weight goal is simply a matter of burning more calories than you take in. However, that can be very difficult when you want to see overall body health improvement as well as weight loss. Good nutrition skills are a must in this case. Proper nutrition can help to reduce your risk of a variety of health problems including heart disease and cancer. This, however, entails eating many different foods, watching your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and aids in weight loss.
To function properly, your body must have the correct combination of nutrients. Carbohydrates are one nutrient your body requires. They are the primary source of ammunition in your diet. The body uses them to build glucose which can be used immediately or stored in your body for later. Too much glucose, though, is stored as fat. There are both simple and complex types of carbohydrates. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates. Proteins are another important nutrient. Proteins help your body build and fix muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.
Animal and vegetable proteins are the two major types. Too much animal protein, though, can cause high cholesterol, as it is high in saturated fat. Odd as it may sound; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat. Vitamins are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.
For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot. Minerals and trace elements are another nutrient your body requires. Both are used in all sorts of different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.
You should follow several guidelines to create a well balanced, nutritional diet. First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. Select from all five vegetable subgroups at least four times per week. You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis. Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid. Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.
The basis of a healthy diet is excellent nutrition.
To function properly, your body must have the correct combination of nutrients. Carbohydrates are one nutrient your body requires. They are the primary source of ammunition in your diet. The body uses them to build glucose which can be used immediately or stored in your body for later. Too much glucose, though, is stored as fat. There are both simple and complex types of carbohydrates. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates. Proteins are another important nutrient. Proteins help your body build and fix muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.
Animal and vegetable proteins are the two major types. Too much animal protein, though, can cause high cholesterol, as it is high in saturated fat. Odd as it may sound; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat. Vitamins are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.
For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot. Minerals and trace elements are another nutrient your body requires. Both are used in all sorts of different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.
You should follow several guidelines to create a well balanced, nutritional diet. First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. Select from all five vegetable subgroups at least four times per week. You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis. Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid. Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.
The basis of a healthy diet is excellent nutrition.
Thursday, March 02, 2006
Walk this Way
Walking has easily become the most popular form of exercise. It is also the only form of exercise for which the rate of participation does not decline as one ages. In fact, in a recent national survey, the highest percentage of regular walkers as a group was that of men 65 years of age and older. Because walking is the lowest-impact form of exercise we can perform, it is now considered the slowest as well as surest method for obtaining physical fitness.
Because walking was once considered too easy to be thought of as actual exercise, many did not see the action as having the additional impact of improving physical fitness. However a study now clearly shows that walking, especially if done briskly and regularly, is an excellent form of exercise. Consider some of the following data regarding walking as an activity for the purposes of creating physical fitness.
First walking burns approximately the same amount of calories per mile as does running. Though seen at first as impossible, people have begun to understand that the key is that it simply takes longer to cover the mile while walking than it does while jogging. Walking, however, is of course much less stressful on the body, particularly in regards to the pummeling effects on a person’s feet, ankles, and knees when involved in long distance jogging. Recent research indicates that a brisk walking pace of 4 miles per hour, the equivalent of one mile every 15 minutes will burn the same number of calories as jogging at a pace that covers the same distance in 8 1/2 minutes.
Although increasing walking speed will not burn significantly more calories per mile, a vigorous walking pace will actually produce more dramatic conditioning effects on a person. The key point here is the person’s initial fitness level. A person in poor shape will receive significant benefit from a slow speed of walking. However, someone in better shape will either need to walk faster or farther to improve their current conditioning level. A positive impact of increased pace or longer walking distances is the residual benefit of that exercise. Because such a work out pace increases a person’s metabolism rate, their rate will remain elevated after the work out is complete resulting in the burning of additional calories.
Among the most attractive aspects of walking is that almost everyone can do it. Nobody needs to take lessons to learn how to walk. In addition, all you need to do to become a more serious walker is walk faster, increase your distance and walk more often. Walking can be done almost anywhere and the variety of options available is one of the things that make walking such a practical activity. You can consider the mall, the neighborhood or easy hiking trails, with the weather dictating a choice on a given day. Most importantly, walking doesn't cost anything - there are no club fees, no equipment to buy, and no lessons to be taken. Your only required equipment is a comfortable pair of shoes and clothing to match, items that of course can be worn at other times.
Because of its low impact nature, walking is now considered more effective than running and other more highly-touted activities when it comes to weight loss. The reason is because walking is virtually devoid of injury potential and because it has the lowest dropout rate of any form of exercise.
If you need some statistics to help you understand why walking is good for you, try the following. Just thirty minutes of walking a day reduces Cardiovascular Heart Disease by 30 to 50%. In addition, the more active you are now, the less likely you are to die in the next 11 years. So if you want the surest form of health improvement with the least likely form of injury or setback potential, then consider walking as your form of exercise. Since walking for exercise can be done to get you from one location to another, can be done alone or with a partner for the purposes of socialization and can be done at any pace for any distance, its easily the most attractive form of exercise for everyone. The person just starting a new exercise routine as well as the veteran participant that has already developed a fundamental level of fitness will enjoy walking as a form of exercise.
Because walking was once considered too easy to be thought of as actual exercise, many did not see the action as having the additional impact of improving physical fitness. However a study now clearly shows that walking, especially if done briskly and regularly, is an excellent form of exercise. Consider some of the following data regarding walking as an activity for the purposes of creating physical fitness.
First walking burns approximately the same amount of calories per mile as does running. Though seen at first as impossible, people have begun to understand that the key is that it simply takes longer to cover the mile while walking than it does while jogging. Walking, however, is of course much less stressful on the body, particularly in regards to the pummeling effects on a person’s feet, ankles, and knees when involved in long distance jogging. Recent research indicates that a brisk walking pace of 4 miles per hour, the equivalent of one mile every 15 minutes will burn the same number of calories as jogging at a pace that covers the same distance in 8 1/2 minutes.
Although increasing walking speed will not burn significantly more calories per mile, a vigorous walking pace will actually produce more dramatic conditioning effects on a person. The key point here is the person’s initial fitness level. A person in poor shape will receive significant benefit from a slow speed of walking. However, someone in better shape will either need to walk faster or farther to improve their current conditioning level. A positive impact of increased pace or longer walking distances is the residual benefit of that exercise. Because such a work out pace increases a person’s metabolism rate, their rate will remain elevated after the work out is complete resulting in the burning of additional calories.
Among the most attractive aspects of walking is that almost everyone can do it. Nobody needs to take lessons to learn how to walk. In addition, all you need to do to become a more serious walker is walk faster, increase your distance and walk more often. Walking can be done almost anywhere and the variety of options available is one of the things that make walking such a practical activity. You can consider the mall, the neighborhood or easy hiking trails, with the weather dictating a choice on a given day. Most importantly, walking doesn't cost anything - there are no club fees, no equipment to buy, and no lessons to be taken. Your only required equipment is a comfortable pair of shoes and clothing to match, items that of course can be worn at other times.
Because of its low impact nature, walking is now considered more effective than running and other more highly-touted activities when it comes to weight loss. The reason is because walking is virtually devoid of injury potential and because it has the lowest dropout rate of any form of exercise.
If you need some statistics to help you understand why walking is good for you, try the following. Just thirty minutes of walking a day reduces Cardiovascular Heart Disease by 30 to 50%. In addition, the more active you are now, the less likely you are to die in the next 11 years. So if you want the surest form of health improvement with the least likely form of injury or setback potential, then consider walking as your form of exercise. Since walking for exercise can be done to get you from one location to another, can be done alone or with a partner for the purposes of socialization and can be done at any pace for any distance, its easily the most attractive form of exercise for everyone. The person just starting a new exercise routine as well as the veteran participant that has already developed a fundamental level of fitness will enjoy walking as a form of exercise.
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