Seven Habits of Highly Healthy Eaters
"What exercises can I do to ?? As fitness professional I hear these words often. It doesn't matter if the sentence ends with, "get bigger muscles", "firm up my butt" or "flatten my stomach". My initial response is always the same. "Well, what are you eating? In terms of physical fitness exercise is only part of the equation. Proper nutrition is vital regardless of the specific fitness goal.
If you want to maintain energy levels, achieve or maintain optimal weight and lower risk of disease, a healthy diet is imperative. It doesn't matter if your goal is fat loss, body shaping, mass building, improved athletic performance or just maintaining a healthy lifestyle; the following tips will help build healthy habits that will allow you to fine tune your body and feel great.
1. Eat 5 - 6 Smaller Meals a Day.
This practice will allow your body to utilize the food you eat more efficiently. More of your food will be used for providing energy, building muscle and maintaining healthy tissue, while less will be stored as fat. If your goal is weight loss, this is a great way to reduce calories without loosing energy or feeling hungry. If you are looking to gain lean muscle mass, eating more frequent meals will allow you to take in an increased number of calories without feeling stuffed. This will also insure that the vital muscle building nutrients will be available when your body needs them. Regardless of your fitness goal, eating 5 - 6 smaller meals a day will get your metabolism firing on all cylinders and give you the energy needed to reach your goals.
2. Do Not Skip Meals.
Skipping meals often leads to extreme hunger which can lead to "binge" type eating. The body can only process and utilize so much food at a time. It doesn't matter if you're only eating one or two meals a day. If you eat too much at any given meal, much of what the body doesn't use will be stored as fat. Here's another important reason not to skip meals. Depriving the body of vital nutrients often leaves one feeling tired and unmotivated (a real workout killer.)
3. Eat Real Food.
Our bodies are designed to metabolize food! Unfortunately the food industry has turned our bodies into chemical processing plants. Grocery store shelves are littered with food products containing non-food additives that are used to color, sweeten, stabilize, emulsify, bleach, flavor and preserve the food. The FDA lists approximately 2800 international food additives and about 3,000 chemicals, which are added to our food. Avoid foods that claim to be "enriched." The only reason processed foods are enriched in the first place is because their process has stripped them of virtually all their vital nutrients. Stick with whole foods including a good variety of fruits and vegetables, whole grains, and lean meats.
4. Read Food Labels.
To be sure you're making good food choices, read food labels. Look at the ingredients, the main ingredients are listed first. If the first few ingredients on the label include processed sugar (i.e. high-fructose corn syrup.) or saturated fat or trans-fatty acids (coconut oil, palm kernel oil, hydrogenated or partially hydrogenated oil, vegetable shortening), you may do well to make another food choice.
5. Pay Attention to Serving Sizes.
Pay attention to serving sizes, it's easy to over load. Weighing and measuring food is a good way to assure you are taking in the proper amount of calories and nutrients. This is especially important if you are on a weight loss or a weight gain program.
6. Eat Slowly and Chew Food Thoroughly.
Chewing food thoroughly aids in digestion, thus reducing the time it takes for vital nutrients to become available for use by your body. Eating slowly gives the stomach time it needs to tell the brain it's full. Taking your time to eat your meal is especially helpful if you are on a reduced calorie diet. It will allow you to eat less, yet still feel satiated.
7. Keep a Food Journal.
Write down everything you eat and drink. Initially include serving sizes along with the number of calories, as well as the amount of macronutrients (fats, proteins and carbohydrates). This will make you conscious of everything you eat while you become educated on the components of a healthy diet. If you are not making satisfactory progress towards your goals, your food journal can provide valuable information needed to make necessary adjustments.
Bill Scibetta, RN, NSCA-CPT
For more information visit http://www.lakenormanfitness.com
How to find the right vacation rental – Nebraska City News Press Nebraska City News Press
Vacation rental booking portal Holidu and subsidiary Bookiply expand to Greece - Travel Daily News International
Vacation rental booking portal Holidu and subsidiary Bookiply expand to Greece Travel Daily News International
How to plan a week of vacation cooking for your rental house The Washington Post
How vacation rentals affect the cost of housing in Sonoma Valley Sonoma Index-Tribune
What You Need to Know About Vacation Rentals PASSPORT Magazine
Oregon vacation rental manager Meredith Lodging expands with Mount Hood-area acquisition - OregonLive
Do Airbnb and Vrbo back up their vacation rental guarantees? Here's what you should know. - USA TODAY
Vacation rentals in West Palm's Northwood: residents want limits Palm Beach Post
Is Redding getting tougher on short-term vacation rentals? Ask RS Record Searchlight
Vacation rental ripoffs Albuquerque Journal
10 Bethany Beach Vacation Rentals On The Water TravelAwaits
10 Jaw-Dropping Vacation Rentals On The Amalfi Coast TravelAwaits
5 Louisiana vacation rentals that you should check out this summer Daily Advertiser
Scores of Pandemic Homebuyers Purchased Vacation Homes With High Natural-Disaster Risk - Business Wire
Scores of Pandemic Homebuyers Purchased Vacation Homes With High Natural-Disaster Risk Business Wire
Vacation rental warning words: don't book if you see this! Elliott Advocacy
Elevator improvements in NC vacation rentals go to governor The Morning Journal
Lawsuit Seeks To Block Oahu Vacation Rental Law Honolulu Civil Beat
how to make money from vacation rentals Asia Insurance Review
Sonoma County extends vacation rental moratorium while weighing additional regulations - North Bay Business Journal
Sonoma County extends vacation rental moratorium while weighing additional regulations North Bay Business Journal
Keefe Vacation Rentals merges and rebrands as Geneva Lakes Vacations Lake Geneva Regional News
What the Tech? How to Use Google Travel - Alabama News Alabama News Network
Scottsdale election: Q&A with City Council candidates The Arizona Republic
The 11 Best Vrbos On Fort Myers Beach TravelAwaits
Bloomington getaways include vacation rentals, private camping sites The Herald-Times
Hawaii Travel Rip-Off Report 2022 | Save Money Now Beat of Hawaii
IN YOUR PRIME: How to find the right vacation rental Dayton Daily News
Uplisting integrates with Tuya Hospitality to bring remote access to vacation rentals - Travel Daily News International
Uplisting integrates with Tuya Hospitality to bring remote access to vacation rentals Travel Daily News International
Redding-area homes for sale drop to $482,450 median price Record Searchlight
Gas-Friendly Getaways: A trip to Sylvan Beach Spectrum News
The 10 Best Bald Head Island Rentals TravelAwaits
Indy Explains: How Nevada's new short-term rental law is playing out statewide – The Nevada Independent - The Nevada Independent
Indy Explains: How Nevada's new short-term rental law is playing out statewide – The Nevada Independent The Nevada Independent
U.S. Attorney Dena J. King Urges Consumers To Beware Of Common Summer Scams Department of Justice
Airbnb's exit from vacation rentals in China amid Covid-19 lockdowns highlights the country's isolation - Rest of World
Airbnb's exit from vacation rentals in China amid Covid-19 lockdowns highlights the country's isolation Rest of World
Douglas commissioner seeks repeal of VHR program Tahoe Daily Tribune
In your words: Changing the name of the Russian River is a touchy subject Sonoma County Gazette
4th of July Rental Openings on N. Oregon Coast: Lincoln City, Pacific City, Cape Meares - Oregon Coast Beach Connection
4th of July Rental Openings on N. Oregon Coast: Lincoln City, Pacific City, Cape Meares Oregon Coast Beach Connection
Dustin Rennie Discusses Inflation and Global Economies Impact on Belize Real Estate Market - EIN News
Swimming pools: Discover the best Airbnb stays across BC Pique Newsmagazine
The Islander Classifieds: Wednesday, July 06, 2022 The Anna Maria Islander
Fintech firm poised for growth after $50 million capital infusion Mortgage Professional
Summer travel is hell this year The Washington Post
Black mold corrodes family's experience at Ponte Vedra Beach hotel FirstCoastNews.com WTLV-WJXX
Make your next vacation historic! Experience Galveston history through exhibits, tours & more! - Houston On The Cheap
Make your next vacation historic! Experience Galveston history through exhibits, tours & more! Houston On The Cheap
Aspen City Council passes limits on short-term rentals, continues hearing on residential development - The Aspen Times
Aspen City Council passes limits on short-term rentals, continues hearing on residential development The Aspen Times
Norfolk adopts new short-term rental rules, increases cap on rental units in Ocean View apartment buildings - The Virginian-Pilot
Norfolk adopts new short-term rental rules, increases cap on rental units in Ocean View apartment buildings The Virginian-Pilot
27 Airbnbs Near New York City for a Weekend Getaway Condé Nast Traveler
Candidate Q&A: Hawaii County Council District 2 — Jennifer Kagiwada Honolulu Civil Beat
Summer Travel Destinations New Orleans Magazine
Proposed La Quinta surf resort developer seeking delay in council vote on controversial project - Desert Sun
Proposed La Quinta surf resort developer seeking delay in council vote on controversial project Desert Sun
How to Rent Out Your Vacation Home The New York Times
Our Favorite Vacation Homes in the Best Small Towns in America Condé Nast Traveler
*** LISTEN *** CALLER REPORTED MASKED MALE ENTERED WITH “M16” STYLE… Cape Cod Daily News
2022 Vacation Rentals New Normal? by Mike Harrington | Sponsored Insights - Greater Wilmington Business Journal
2022 Vacation Rentals New Normal? by Mike Harrington | Sponsored Insights Greater Wilmington Business Journal
Falmouth Police searching for missing person Cape Cod Daily News
We Bought a Home in the Hammock. Vacation Rentals Are Turning Our Street Into a Commercial Strip. - FlaglerLive.com
We Bought a Home in the Hammock. Vacation Rentals Are Turning Our Street Into a Commercial Strip. FlaglerLive.com
*** BREAKING *** ANTHONY “LITTLE ANT” RUSS BACK IN CUSTODY… [HN… Cape Cod Daily News
The Rise of Kitschy, Themed Vacation Rentals | Architectural Digest Architectural Digest
What to Know About Buying Penny Stocks on July 5th StreetInsider.com
This 162-year-old house was just named the 'hottest' vacation rental in the U.S. — check it out - CNBC
This 162-year-old house was just named the 'hottest' vacation rental in the U.S. — check it out CNBC
Beware of Eating Too Much Protein
The typical American diet already provides plenty of protein and there is no point in adding any more, unlike fat cells, there is no place in the body to store protein so the excess is eliminated or is seen as fat rather than muscle.So what you need to do is to consume just enough protein to allow your muscles to be healthy, perform work and grow.
LIFESTYLE WELLNESS = An Adventure of Health + Vitality!Not a strong wind, nor a surge of pressure, nor a fit of passion, nor anything, can throw you off when your body, mind and spirit are in perfect balance. -Unknown'WELLNESS'.
The Worshipful Company of Bakers
Bread is one of the oldest known recipes to man. It has been around for several millennia .
Apart from eating many of the wonderful vegetables and fruits that inhabit our planet, drinking them is equally nourishing and satisfying. Juicing vegetables and fruits can also create a dynamic taste treat, causing your taste buds to dance with undiscovered delight.
How Much Water Should You Drink Per Day?
I'm always amazed at how many people seem to know the answer to this question yet in practice they fail. Everybody I've talked to seems to know that 8-12 glasses of water a day is the recommended standard.
Magnesium is an important mineral that serves numerous essential functions in the body. There are more than 300 biochemical processes in the human body that require the use of the mineral magnesium.
Ayurvedic Nutrition: Let Your Food Be Your Medicine
It is ironic how something as obvious as nutrition has become overlooked in the modern health care system, and how in the name of convenience our fast paced society has given way to fast foods, microwaves, quick fix medicines, and eating on the run. Fortunately, there is a growing focus in the important role that nutrition plays in maintaining good health.
Like the Sun, Moon, and Earth, there are three kinds of vegetarians in existence: ovo-lacto, a vegetarian that eats vegetables, fruits, grains, legumes, seeds and nuts, as well as eggs and dairy products. Lacto, a vegetarian that eats everything the "ovo-lacto" does, except eggs.
The Most Effective Treatments for Acid Reflux Disease
Acid reflux disease, or GERD, is a common compliant of the digestive system, often characterised by persistent burning or discomfort behind the breastbone. As the symptoms of GERD can mimic those of coronary disease, it is important that you visit your doctor, if you have chronic heartburn.
Studies Prove Magnesium Boosts Memory & Learning Ability
According to the National Institute of Health, Magnesium is needed for more than 300 biochemical reactions, including maintenance of normal muscle and nerve function, strong bones and steady heart rhythm. It is also involved in energy metabolism and protein synthesis.
Post Workout Nutrition: Secrets to a Hard, Lean Body
As you've probably heard before, your post-workout meal may very well be your most important meal of the day. The reason is that when you're finished with an intense workout, you're entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue.
High Blood Pressure? Natural Alternatives Can Help!
High blood pressure (hypertension) is a dangerous condition that can lead= to stroke, enlarged heart, congestive heart failure, kidney and eye damage, atherosclerosis hardening of the arteries, and premature death.According to a recent report released in The New England Journal of Medicine of 16,000 adults surveyed over the age of 24, nearly 30 percent had blood pressure of at least 140/90 and more than one-third of them were unaware of their condition.
Milk Soy Protein Intolerance: A Mothers Perspective
I first learned of Milk Soy Protein Intolerance (MSPI) in the office of a pediatric gastroenterologist's office with my seven-week-old son, Max. After the first week of his life Max lost weight and was labeled "failure to thrive.
The Truth About the Meat You Eat
There are so many topics to discuss which affect our health that it is hard to choose just one at a time. My motto is Unhealthy Soil = Unhealthy Plants and Animals = Unhealthy People.
With the release of the new dietary guidelines, in the form of the new food pyramid, I still find that many people don't actually understand what nutrition actually means. Because of this, dietary choices can seem overwhelming.
You Are What You Eat
You really are what you eat. You are also very much affected by the lifestyle you live.
Nuts To You... Just One Way to a Healthy Heart
Nuts are readily available and provide a highly nutritious food. In addition to protein, carbohydrate, and fat, nuts contain many other important nutrients: fiber, vitamin E, folic acid, potassium, and magnesium.
What You Need To Know About Inflammation
Inflammation is not a disease.Inflammation is best described as a defense mechanism to limit tissue damage.
What You Eat Can Protect Your Skin from the Sun
(ARA) - By now you probably think you've heard all of the health reasons there are for eating your vegetables. But recently, researchers from Harvard University have announced that lutein -- a potent antioxidant found in such dark green, leafy vegetables as spinach and kale -- may protect the skin from sun damage.
South Beach Diet - US vs. World
Diets concern especially Americans as they do have a "national weight problem". So it would only be natural that dieting issues be so over proportioned in the US.
|home | site map|