Walk 10 Minutes a Day and Increase Your Fitness Level Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out. Park and WalkWhenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk. At the end of the day, it all adds up to better fitness.Crunch in BedBefore you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.
Tuesday, June 24, 2008
10 Essential Health Tips
1. Move MoreMake it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!2. Cut FatAvoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!3. Quit Smoking The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.4. Reduce Stress Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them. 5. Protect Yourself from Pollution If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.6. Wear Your Seat BeltStatistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.7. Floss Your TeethRecent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.8. Avoid Excessive Drinking While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.9. Keep a Positive Mental Outlook There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing. 10. Choose Your Parents Well The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.
Thursday, June 19, 2008
Fitness and Health Tips
Don’t Smoke - One of the main reasons why people decide not to give up smoking, and sadly, the reason why some people take it up is the effect smoking supposedly has on weight gain or loss. It is true that smoking has been associated with an increase in metabolism it is a drug!! However it is a dangerous, addictive drug and surely the tiny effect it has on your metabolism is outweighed by the huge risk of dying from lung cancer.
Drink More Water - You can live three weeks without food, However you can only live for three days without fluid, just think 3 days and its all over, one could suggest that water is fairly important! Your body is anywhere between 60 and 70 percent fluid. The fluid in your body is responsible for helping to keep every system of your body in good working order, including all of your metabolic processes. De-hydrate and everything slows down. The fluid in your body will also ensure that you can move well and be active. If you start to dehydrate, your body’s ability to do basic activities will slow down and your ability to exercise effectively or even enjoy exercise will be reduced. You will feel tired, lethargic and will probably get a headache.
Eat A Variety Of Foods - For protection from the majority of illnesses such as heart disease and cancer you need a variety of foods that deliver that mix of nutrients and minerals. Aim to eat different colored fruits and vegetables. Try to eat a different food each month. Eat an apple a day as the apple pectin cleanses the body’s digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.
Relax For 20 Minutes a Day - Relaxing for at least 20 minutes a day will go a long way to reduce blood pressure and your reactions to stress. Sit or lie somewhere comfortable, Breathe slowly in and out of the nostrils breathing deeply into your abdomen. Say HAM as you inhale and SA as you exhale. These suggestions are charged with positive energy and will help you control your emotions. Try once a day for fantastic results.
Floss Every Day - Flossing your teeth every day is the best way to prevent gum disease and protect your heart. Gum disease, which is left untreated, can lead to inflammatory reactions in the body that can trigger heart disease and stroke.
Drink More Tea - Try drinking more tea instead of coffee to help protect your body from damaging effects of free radicals. Tea is a rich source of antioxidants that play a big role in protecting against some cancers and cardiovascular disease.
Get Active - Aerobic activity not only burns calories but also increases your metabolism and can keep it elevated for several hours after a workout. You don’t need to spend hours each day on the treadmill or bike to reap the benefits. Exercising aerobically for as little as 20 minutes, three to five days a week will make a big difference. Extra movement throughout the day is also essential, take the stairs instead of the lift, lose the remote and move at every opportunity you can.
Get More Sleep - Lack of sleep changes your hormone levels and capacity to metabolize carbohydrates so less sleep = slower metabolism. Studies have revealed that deep sleep causes cell repair and cell growth, which will speed up the metabolism and burn calories. So aim to get at least eight hours sleep a night.
Eat More Protein - Protein stimulates the major brain chemical dopamine which keeps us alert, try chicken or tuna salads for lunch. Go for complex carbohydrates rather than white flour and sugar, as they will provide a sustained energy source as opposed to a quick hit. Another reason to leave simple carbohydrate out of the diet is that they have a negative effect on your skin and how it ages. The more sugar that is in the body the more you force a chemical reaction causing sugars to attach to proteins and this is very detrimental to your skin.
Drink More Water - You can live three weeks without food, However you can only live for three days without fluid, just think 3 days and its all over, one could suggest that water is fairly important! Your body is anywhere between 60 and 70 percent fluid. The fluid in your body is responsible for helping to keep every system of your body in good working order, including all of your metabolic processes. De-hydrate and everything slows down. The fluid in your body will also ensure that you can move well and be active. If you start to dehydrate, your body’s ability to do basic activities will slow down and your ability to exercise effectively or even enjoy exercise will be reduced. You will feel tired, lethargic and will probably get a headache.
Eat A Variety Of Foods - For protection from the majority of illnesses such as heart disease and cancer you need a variety of foods that deliver that mix of nutrients and minerals. Aim to eat different colored fruits and vegetables. Try to eat a different food each month. Eat an apple a day as the apple pectin cleanses the body’s digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.
Relax For 20 Minutes a Day - Relaxing for at least 20 minutes a day will go a long way to reduce blood pressure and your reactions to stress. Sit or lie somewhere comfortable, Breathe slowly in and out of the nostrils breathing deeply into your abdomen. Say HAM as you inhale and SA as you exhale. These suggestions are charged with positive energy and will help you control your emotions. Try once a day for fantastic results.
Floss Every Day - Flossing your teeth every day is the best way to prevent gum disease and protect your heart. Gum disease, which is left untreated, can lead to inflammatory reactions in the body that can trigger heart disease and stroke.
Drink More Tea - Try drinking more tea instead of coffee to help protect your body from damaging effects of free radicals. Tea is a rich source of antioxidants that play a big role in protecting against some cancers and cardiovascular disease.
Get Active - Aerobic activity not only burns calories but also increases your metabolism and can keep it elevated for several hours after a workout. You don’t need to spend hours each day on the treadmill or bike to reap the benefits. Exercising aerobically for as little as 20 minutes, three to five days a week will make a big difference. Extra movement throughout the day is also essential, take the stairs instead of the lift, lose the remote and move at every opportunity you can.
Get More Sleep - Lack of sleep changes your hormone levels and capacity to metabolize carbohydrates so less sleep = slower metabolism. Studies have revealed that deep sleep causes cell repair and cell growth, which will speed up the metabolism and burn calories. So aim to get at least eight hours sleep a night.
Eat More Protein - Protein stimulates the major brain chemical dopamine which keeps us alert, try chicken or tuna salads for lunch. Go for complex carbohydrates rather than white flour and sugar, as they will provide a sustained energy source as opposed to a quick hit. Another reason to leave simple carbohydrate out of the diet is that they have a negative effect on your skin and how it ages. The more sugar that is in the body the more you force a chemical reaction causing sugars to attach to proteins and this is very detrimental to your skin.
Tuesday, June 10, 2008
Importance of consuming fruits as a part of a healthy diet
Importance of fruits in the diet -
Fruits are low in calories and have almost negligible fat content, thus very healthy for calorie counters.
Guava, amla, papaya and oranges are very good sources of vitamin C a water soluble antioxidant which helps to scavenge the free radicals and decrease the oxidative stress in the body.
Fruit juice has a very hydrating effect on the body and supplies instant energy to a person. A person on a liquid diet not only gets energy, but also benefits from other nutrients of the fruit.
Many people go for a fruit diet for few days which can include all fruits or a particular fruit for example grapefruit diet for detoxification of the body.
Anthocyanins found in kiwi, plums, cherries, blackberries, blueberries and resveratrol found in red grapes helps to reduce the risk of heart diseases and cancer.
Fruits contain 90-95% water, which in turn has a diuretic effect on the body and helps eliminate the toxins and nitrogenous wastes from the body.
Most of the fruits are low in sodium and high in potassium, thus are the best option for people with heart diseases or hypertension.
Dried fruits like dried figs, dates, raisins and apricots are good source of energy, calcium, iron and other essential nutrients required for health.
The fiber present in fruit not only have a laxative effect on the body to ease constipation but also gives a feeling of satiety by adding bulk to the diet which is beneficial in conditions like diabetes mellitus, heart diseases and obesity.
Chewing a piece of fruit when you have a sweet tooth will help you to curb your craving for sweet foods.
It is wise to eat fruits with skin as far as possible to gain all the nutrients and fiber from the fruit. Avoid combining fruits with meals, as when done they tend to decompose in the process of digestion and the vital nutrients present in them are then not available to the body.
Fruits are low in calories and have almost negligible fat content, thus very healthy for calorie counters.
Guava, amla, papaya and oranges are very good sources of vitamin C a water soluble antioxidant which helps to scavenge the free radicals and decrease the oxidative stress in the body.
Fruit juice has a very hydrating effect on the body and supplies instant energy to a person. A person on a liquid diet not only gets energy, but also benefits from other nutrients of the fruit.
Many people go for a fruit diet for few days which can include all fruits or a particular fruit for example grapefruit diet for detoxification of the body.
Anthocyanins found in kiwi, plums, cherries, blackberries, blueberries and resveratrol found in red grapes helps to reduce the risk of heart diseases and cancer.
Fruits contain 90-95% water, which in turn has a diuretic effect on the body and helps eliminate the toxins and nitrogenous wastes from the body.
Most of the fruits are low in sodium and high in potassium, thus are the best option for people with heart diseases or hypertension.
Dried fruits like dried figs, dates, raisins and apricots are good source of energy, calcium, iron and other essential nutrients required for health.
The fiber present in fruit not only have a laxative effect on the body to ease constipation but also gives a feeling of satiety by adding bulk to the diet which is beneficial in conditions like diabetes mellitus, heart diseases and obesity.
Chewing a piece of fruit when you have a sweet tooth will help you to curb your craving for sweet foods.
It is wise to eat fruits with skin as far as possible to gain all the nutrients and fiber from the fruit. Avoid combining fruits with meals, as when done they tend to decompose in the process of digestion and the vital nutrients present in them are then not available to the body.
Monday, June 9, 2008
Nutritious and Healthy food
Healthy and nutritious food is very important for maintaining a good health. Healthy food involves, regular and timely food, juices, nuts, snacks and much more. A balanced diet, good food habits are essential for a healthy life.
In the normal course of life, we forget to take necessary nutrition that is required for our body and hence we tend to get into many life style diseases. It is very essential for a person to know and understand the benefits of nature's creation like fruits, vegetables, nuts,etc.
You can find useful articles on nutrition and health benefits of various fruits and vegetables. Read on and add these to your daily life. The value of food is more when it is taken in a systematic manner and also by understanding the benefits of every bite we take.
Spinach : Spinach is rich in iron and calcium. It helps overcome iron deficiency.
Beetroot : Beetroots contains good amount of folate, potassium and manganese. They are less in calories and are effective in curing skin problems.
Cauliflower : Cauliflower is highly nutritious and is effective in curing many ailments. It is rich in folate an dis good for pregnant woman.
Mango : Mangoes are a very popular and widely available fruit. It is rich in potassium and is a known antioxidant.
Tomatoes : Tomatoes are a rich source of lycopene. Lycopene is a potent antioxidant.
Musk Melon - Tropical Delight : Musk melon is a tropical fruit which is been cultivated for a very long time. It is a rich source of vitamin 'C' and is effective in reducing body heat.
Cabbage - Healing Properties : Cabbage is a well known common vegetable. Its is low in calories and is long known for its healing properties.
Bitter Gourd - Health Benefits : Bitter Gourd is a tropical vegetable. It is a well known cure for diabetes.
Avocado - for fitness and health : Avocado is rich in pottasium content. The fruit is also a good source of vitamins.
Papaya - A rich source of Minerals and Fibre : Papaya has high nutritional benefits. It is rich in Anti-oxidants, Minerals and Fibre. It also helps in Skin Treatments.
Oats - Fibre food that cures constipation : Oats have some unique fatty acids and antioxidants which together with Vitamin E slow cell damage.
Nutritional benefits of Watermelon : Watermelon is highly refreshing during summer. It does not contain cholesterol and helps in eye sight also.
Nutritional benefits of Banana : Banana helps in the treatment of Depression, Anemia, Blood Pressure, Brain power, Constipation, etc.
Almond: A highly Nutritious fruit : Consumption of Almond lowers cholesterol levels, reduces the risk of lifestyle diseases and gives overall wellness
Egg: A nutritious food : Egg is a healthy and nutritious food. Lecithin in eggs prevents the absorption of cholesterol of egg and other sources too
Calcium: The bone builder: Calcium Builds Strong Bones. Get calcium from greens, beans, or fortified foods. Vitamin D controls your body's use of calcium.
Healthy food for Stress Free Life: Nutritious and balanced diet is a must to free ourself from the physical and mental diseases and relieve stress
Mushrooms - A highly nutritious food: Mushrooms are rich in minerals, vitamin D (ergosterol), thiamin (B1), riboflavin (B2), niacin (B3), dietary fibre as well as all the essential amino acids and are low in fat and calories.
Gooseberry (Amla) : Rich in Vitamin C: Amla or Gooseberry has many nutritious benefits. The amla has been found to be the most abundant source of Vitamin C in the plant kingdom
In the normal course of life, we forget to take necessary nutrition that is required for our body and hence we tend to get into many life style diseases. It is very essential for a person to know and understand the benefits of nature's creation like fruits, vegetables, nuts,etc.
You can find useful articles on nutrition and health benefits of various fruits and vegetables. Read on and add these to your daily life. The value of food is more when it is taken in a systematic manner and also by understanding the benefits of every bite we take.
Spinach : Spinach is rich in iron and calcium. It helps overcome iron deficiency.
Beetroot : Beetroots contains good amount of folate, potassium and manganese. They are less in calories and are effective in curing skin problems.
Cauliflower : Cauliflower is highly nutritious and is effective in curing many ailments. It is rich in folate an dis good for pregnant woman.
Mango : Mangoes are a very popular and widely available fruit. It is rich in potassium and is a known antioxidant.
Tomatoes : Tomatoes are a rich source of lycopene. Lycopene is a potent antioxidant.
Musk Melon - Tropical Delight : Musk melon is a tropical fruit which is been cultivated for a very long time. It is a rich source of vitamin 'C' and is effective in reducing body heat.
Cabbage - Healing Properties : Cabbage is a well known common vegetable. Its is low in calories and is long known for its healing properties.
Bitter Gourd - Health Benefits : Bitter Gourd is a tropical vegetable. It is a well known cure for diabetes.
Avocado - for fitness and health : Avocado is rich in pottasium content. The fruit is also a good source of vitamins.
Papaya - A rich source of Minerals and Fibre : Papaya has high nutritional benefits. It is rich in Anti-oxidants, Minerals and Fibre. It also helps in Skin Treatments.
Oats - Fibre food that cures constipation : Oats have some unique fatty acids and antioxidants which together with Vitamin E slow cell damage.
Nutritional benefits of Watermelon : Watermelon is highly refreshing during summer. It does not contain cholesterol and helps in eye sight also.
Nutritional benefits of Banana : Banana helps in the treatment of Depression, Anemia, Blood Pressure, Brain power, Constipation, etc.
Almond: A highly Nutritious fruit : Consumption of Almond lowers cholesterol levels, reduces the risk of lifestyle diseases and gives overall wellness
Egg: A nutritious food : Egg is a healthy and nutritious food. Lecithin in eggs prevents the absorption of cholesterol of egg and other sources too
Calcium: The bone builder: Calcium Builds Strong Bones. Get calcium from greens, beans, or fortified foods. Vitamin D controls your body's use of calcium.
Healthy food for Stress Free Life: Nutritious and balanced diet is a must to free ourself from the physical and mental diseases and relieve stress
Mushrooms - A highly nutritious food: Mushrooms are rich in minerals, vitamin D (ergosterol), thiamin (B1), riboflavin (B2), niacin (B3), dietary fibre as well as all the essential amino acids and are low in fat and calories.
Gooseberry (Amla) : Rich in Vitamin C: Amla or Gooseberry has many nutritious benefits. The amla has been found to be the most abundant source of Vitamin C in the plant kingdom
Water Therapy
Introduction
Drink six (6) glasses of water (1.5 liters) everyday and avoid medicine, tablets, injections, diagnosis, doctor fees, etc.
You can never believe before practicing.
List of Diseases That Can Be Cured By Water Therapy
Blood Pressure / Hypertension
Anemia (Blood Shortage)
Rheumatism (Pain in joints / muscles)
General Paralysis
Obesity
Arthritis
Sinusitis
Tachycardia
Giddiness
Cough
Leukemia
Asthma
Bronchitis
Pulmonary Tuberculosis
Meningitis
Kidney Stones
Hyper Acidity n Dysentry
Gastroenteritis
Uterus Cancer
Rectal Piodapse
Constipation
Hostorthobics
Diabetes
Eye Diseases
Ophthalmic Hemorrhage & Opthalmia (Reddisheye)
Irregular Menstruation
Breast Cancer
Laryngitis
Headache
Leukemia
Urogenital Diseases
Therapy Procedure
Early morning, after you get up from bed, (without even brushing your teeth) drink 1.5 liters of water i.e., 5 to 6 glasses. Let us all know that ancient Indians termed this therapy as "Usha Paana Chikitsa" . You may wash your face thereafter.
Here it is very essential to note that nothing else, neither drinks nor solid food of any sort should be taken within 1 hour before and after drinking these 1.5 liters of water.
It is also to be strictly observed that no alcoholic drinks should be taken the previous night.
If required, boiled and filtered water may be used for this purpose.
It is difficult to drink 1.5 liters of water at one time, but you will get used to it gradually.
Initially, while practicing you may drink four glasses first and to balance two glasses after a gap of two minutes.
You may find the necessity to urinate 2 to 3 times within an hour, but it will become normal after quite some time.
By Research and Experience
The following diseases are observed to be cured with this therapy within the indicated days as below:
Ø Constipation - 1 day
Ø Acidity - 2 days
Ø Diabetes - 7 days
Ø Cancer - 4 weeks
Ø Pulmonary TB - 3 months
Ø BP & Hypertension - 4 weeks
Note:
It is advised that persons suffering from Arthritis or Rheumatism should practice this therapy thrice a day, i.e. morning, midday and night, 1 hour before meals for one week; and twice a day subsequently until the disease disappears.
How Does Pure Water Act?
Consuming ordinary drinking water by the right method purifies human body. It renders the colon more effective by forming new fresh blood, known in medical terms as " Haematopaises". That the mucous folds of the colon and intestines are activated by this method is an undisputed fact, just as the theory that the mucous fold produces new fresh blood.
If the colon is cleansed then the nutrients of the food taken several times a day will be absorbed and by the action of the mucous folds they are turned into fresh blood. The blood is all-important in curing ailments and restoring health and for this water should be consumed in a regular pattern.
Life is Short, Just go for it
Drink six (6) glasses of water (1.5 liters) everyday and avoid medicine, tablets, injections, diagnosis, doctor fees, etc.
You can never believe before practicing.
List of Diseases That Can Be Cured By Water Therapy
Blood Pressure / Hypertension
Anemia (Blood Shortage)
Rheumatism (Pain in joints / muscles)
General Paralysis
Obesity
Arthritis
Sinusitis
Tachycardia
Giddiness
Cough
Leukemia
Asthma
Bronchitis
Pulmonary Tuberculosis
Meningitis
Kidney Stones
Hyper Acidity n Dysentry
Gastroenteritis
Uterus Cancer
Rectal Piodapse
Constipation
Hostorthobics
Diabetes
Eye Diseases
Ophthalmic Hemorrhage & Opthalmia (Reddisheye)
Irregular Menstruation
Breast Cancer
Laryngitis
Headache
Leukemia
Urogenital Diseases
Therapy Procedure
Early morning, after you get up from bed, (without even brushing your teeth) drink 1.5 liters of water i.e., 5 to 6 glasses. Let us all know that ancient Indians termed this therapy as "Usha Paana Chikitsa" . You may wash your face thereafter.
Here it is very essential to note that nothing else, neither drinks nor solid food of any sort should be taken within 1 hour before and after drinking these 1.5 liters of water.
It is also to be strictly observed that no alcoholic drinks should be taken the previous night.
If required, boiled and filtered water may be used for this purpose.
It is difficult to drink 1.5 liters of water at one time, but you will get used to it gradually.
Initially, while practicing you may drink four glasses first and to balance two glasses after a gap of two minutes.
You may find the necessity to urinate 2 to 3 times within an hour, but it will become normal after quite some time.
By Research and Experience
The following diseases are observed to be cured with this therapy within the indicated days as below:
Ø Constipation - 1 day
Ø Acidity - 2 days
Ø Diabetes - 7 days
Ø Cancer - 4 weeks
Ø Pulmonary TB - 3 months
Ø BP & Hypertension - 4 weeks
Note:
It is advised that persons suffering from Arthritis or Rheumatism should practice this therapy thrice a day, i.e. morning, midday and night, 1 hour before meals for one week; and twice a day subsequently until the disease disappears.
How Does Pure Water Act?
Consuming ordinary drinking water by the right method purifies human body. It renders the colon more effective by forming new fresh blood, known in medical terms as " Haematopaises". That the mucous folds of the colon and intestines are activated by this method is an undisputed fact, just as the theory that the mucous fold produces new fresh blood.
If the colon is cleansed then the nutrients of the food taken several times a day will be absorbed and by the action of the mucous folds they are turned into fresh blood. The blood is all-important in curing ailments and restoring health and for this water should be consumed in a regular pattern.
Life is Short, Just go for it
Weight Loss Tips
Weight Loss Tips
1. How To Set Sensible Weight Loss Goals
The key to any successful weight-loss endeavor is to set some sensible weight loss goals. Setting goals will let you track your progress and gives you a definite target to aim for. You don’t want to aim too high and set yourself up for failure or even worse, risk your health by losing too much too fast. At the same time, you want to set a goal that is a little bit of a challenge. Here are some guidelines on how to come up with a sensible weight-loss goal.
2. Don’t lose more than 1 to 2 pounds a week.
You are aiming for slow and steady weight-loss. To set your goal, decide when you want to lose the weight by, and then expect to lose 1 or 2 pounds a week. So, if you figure a time period of 6 months, you want your goal to be around 26 – 52 pounds.
3. Even small goals will make a difference.
Don’t feel like you have to lose a lot of weight to make difference in your health. You will see benefits by losing as little as 10% of your body weight. If you weigh 150 pounds, losing 15 pounds may show an improvement in your overall health and the way you feel.
4. Use the Body Mass Index.
Feeling overweight, or thinking that you should lose some weight can be very subjective. To get a better feel for where you are at, you may want to calculate your Body Mass. Visit http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm to find out what your BMI is and what it means. Adjust your weight-loss goal so you will eventually be in the “normal” category.
5. Speak to your physician.
Schedule an appointment with your general practitioner. He or she knows your medical history and will be able to advise you on how much you should lose. It is always a good idea to speak to your physician before you start any diet or exercise program.
6.Set Mini Goals.
Once you set your ultimate goal and have a time-plan for reaching it, break it up into several mini goals to reach along the way. Looking at a big goal can seem a little intimidating. Breaking it up into smaller goals allows you to focus on your first mini goal and gives you a feeling of accomplishment when you reach that goal. Then just move on to the next mini goal until you reach your big goal. Now that you have your weight-loss goal and the mini goals in place, start by tackling your first mini goal. I know you can succeed by approaching weight-loss one step at a time. Your next challenge is just to get started. Your Secret Weapon for a Healthy Eating LifestyleSusanne Myers is the co-creator of Healthy Menu Mailer. Busy Moms love the easy-to-prepare healthy dinner recipes, grocery lists and encouragement to stay healthy every day of the week. To learn more visit www.healthymenumailer.com.
1. How To Set Sensible Weight Loss Goals
The key to any successful weight-loss endeavor is to set some sensible weight loss goals. Setting goals will let you track your progress and gives you a definite target to aim for. You don’t want to aim too high and set yourself up for failure or even worse, risk your health by losing too much too fast. At the same time, you want to set a goal that is a little bit of a challenge. Here are some guidelines on how to come up with a sensible weight-loss goal.
2. Don’t lose more than 1 to 2 pounds a week.
You are aiming for slow and steady weight-loss. To set your goal, decide when you want to lose the weight by, and then expect to lose 1 or 2 pounds a week. So, if you figure a time period of 6 months, you want your goal to be around 26 – 52 pounds.
3. Even small goals will make a difference.
Don’t feel like you have to lose a lot of weight to make difference in your health. You will see benefits by losing as little as 10% of your body weight. If you weigh 150 pounds, losing 15 pounds may show an improvement in your overall health and the way you feel.
4. Use the Body Mass Index.
Feeling overweight, or thinking that you should lose some weight can be very subjective. To get a better feel for where you are at, you may want to calculate your Body Mass. Visit http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm to find out what your BMI is and what it means. Adjust your weight-loss goal so you will eventually be in the “normal” category.
5. Speak to your physician.
Schedule an appointment with your general practitioner. He or she knows your medical history and will be able to advise you on how much you should lose. It is always a good idea to speak to your physician before you start any diet or exercise program.
6.Set Mini Goals.
Once you set your ultimate goal and have a time-plan for reaching it, break it up into several mini goals to reach along the way. Looking at a big goal can seem a little intimidating. Breaking it up into smaller goals allows you to focus on your first mini goal and gives you a feeling of accomplishment when you reach that goal. Then just move on to the next mini goal until you reach your big goal. Now that you have your weight-loss goal and the mini goals in place, start by tackling your first mini goal. I know you can succeed by approaching weight-loss one step at a time. Your next challenge is just to get started. Your Secret Weapon for a Healthy Eating LifestyleSusanne Myers is the co-creator of Healthy Menu Mailer. Busy Moms love the easy-to-prepare healthy dinner recipes, grocery lists and encouragement to stay healthy every day of the week. To learn more visit www.healthymenumailer.com.
Health and Fitness Tips
Don’t Smoke - One of the main reasons why people decide not to give up smoking, and sadly, the reason why some people take it up is the effect smoking supposedly has on weight gain or loss. It is true that smoking has been associated with an increase in metabolism it is a drug!! However it is a dangerous, addictive drug and surely the tiny effect it has on your metabolism is outweighed by the huge risk of dying from lung cancer.
Drink More Water - You can live three weeks without food, However you can only live for three days without fluid, just think 3 days and its all over, one could suggest that water is fairly important! Your body is anywhere between 60 and 70 percent fluid. The fluid in your body is responsible for helping to keep every system of your body in good working order, including all of your metabolic processes. De-hydrate and everything slows down. The fluid in your body will also ensure that you can move well and be active. If you start to dehydrate, your body’s ability to do basic activities will slow down and your ability to exercise effectively or even enjoy exercise will be reduced. You will feel tired, lethargic and will probably get a headache.
Eat A Variety Of Foods - For protection from the majority of illnesses such as heart disease and cancer you need a variety of foods that deliver that mix of nutrients and minerals. Aim to eat different colored fruits and vegetables. Try to eat a different food each month. Eat an apple a day as the apple pectin cleanses the body’s digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.
Relax For 20 Minutes a Day - Relaxing for at least 20 minutes a day will go a long way to reduce blood pressure and your reactions to stress. Sit or lie somewhere comfortable, Breathe slowly in and out of the nostrils breathing deeply into your abdomen. Say HAM as you inhale and SA as you exhale. These suggestions are charged with positive energy and will help you control your emotions. Try once a day for fantastic results.
Floss Every Day - Flossing your teeth every day is the best way to prevent gum disease and protect your heart. Gum disease, which is left untreated, can lead to inflammatory reactions in the body that can trigger heart disease and stroke.
Drink More Tea - Try drinking more tea instead of coffee to help protect your body from damaging effects of free radicals. Tea is a rich source of antioxidants that play a big role in protecting against some cancers and cardiovascular disease.
Get Active - Aerobic activity not only burns calories but also increases your metabolism and can keep it elevated for several hours after a workout. You don’t need to spend hours each day on the treadmill or bike to reap the benefits. Exercising aerobically for as little as 20 minutes, three to five days a week will make a big difference. Extra movement throughout the day is also essential, take the stairs instead of the lift, lose the remote and move at every opportunity you can.
Get More Sleep - Lack of sleep changes your hormone levels and capacity to metabolize carbohydrates so less sleep = slower metabolism. Studies have revealed that deep sleep causes cell repair and cell growth, which will speed up the metabolism and burn calories. So aim to get at least eight hours sleep a night.
Eat More Protein - Protein stimulates the major brain chemical dopamine which keeps us alert, try chicken or tuna salads for lunch. Go for complex carbohydrates rather than white flour and sugar, as they will provide a sustained energy source as opposed to a quick hit. Another reason to leave simple carbohydrate out of the diet is that they have a negative effect on your skin and how it ages. The more sugar that is in the body the more you force a chemical reaction causing sugars to attach to proteins and this is very detrimental to your skin.
Drink More Water - You can live three weeks without food, However you can only live for three days without fluid, just think 3 days and its all over, one could suggest that water is fairly important! Your body is anywhere between 60 and 70 percent fluid. The fluid in your body is responsible for helping to keep every system of your body in good working order, including all of your metabolic processes. De-hydrate and everything slows down. The fluid in your body will also ensure that you can move well and be active. If you start to dehydrate, your body’s ability to do basic activities will slow down and your ability to exercise effectively or even enjoy exercise will be reduced. You will feel tired, lethargic and will probably get a headache.
Eat A Variety Of Foods - For protection from the majority of illnesses such as heart disease and cancer you need a variety of foods that deliver that mix of nutrients and minerals. Aim to eat different colored fruits and vegetables. Try to eat a different food each month. Eat an apple a day as the apple pectin cleanses the body’s digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.
Relax For 20 Minutes a Day - Relaxing for at least 20 minutes a day will go a long way to reduce blood pressure and your reactions to stress. Sit or lie somewhere comfortable, Breathe slowly in and out of the nostrils breathing deeply into your abdomen. Say HAM as you inhale and SA as you exhale. These suggestions are charged with positive energy and will help you control your emotions. Try once a day for fantastic results.
Floss Every Day - Flossing your teeth every day is the best way to prevent gum disease and protect your heart. Gum disease, which is left untreated, can lead to inflammatory reactions in the body that can trigger heart disease and stroke.
Drink More Tea - Try drinking more tea instead of coffee to help protect your body from damaging effects of free radicals. Tea is a rich source of antioxidants that play a big role in protecting against some cancers and cardiovascular disease.
Get Active - Aerobic activity not only burns calories but also increases your metabolism and can keep it elevated for several hours after a workout. You don’t need to spend hours each day on the treadmill or bike to reap the benefits. Exercising aerobically for as little as 20 minutes, three to five days a week will make a big difference. Extra movement throughout the day is also essential, take the stairs instead of the lift, lose the remote and move at every opportunity you can.
Get More Sleep - Lack of sleep changes your hormone levels and capacity to metabolize carbohydrates so less sleep = slower metabolism. Studies have revealed that deep sleep causes cell repair and cell growth, which will speed up the metabolism and burn calories. So aim to get at least eight hours sleep a night.
Eat More Protein - Protein stimulates the major brain chemical dopamine which keeps us alert, try chicken or tuna salads for lunch. Go for complex carbohydrates rather than white flour and sugar, as they will provide a sustained energy source as opposed to a quick hit. Another reason to leave simple carbohydrate out of the diet is that they have a negative effect on your skin and how it ages. The more sugar that is in the body the more you force a chemical reaction causing sugars to attach to proteins and this is very detrimental to your skin.
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