Hitting the grocery? Shop for lots of fresh, nutritious foods.
* Produce. Load your cart with a variety of fresh, nutrient-dense, fiber-rich vegetables, like spinach, zucchini, broccoli, tomatoes, carrots, and peppers. Stock up on fresh fruits too, including apples, oranges, berries, pomegranates, cantaloupe, and honeydew.
* Dairy. There are many items to choose from in the dairy aisle. For instance, eggs, part-skim ricotta cheese, and low-fat cheese are all considered excellent lean protein choices. Low-fat and fat-free milk count toward your daily dairy requirement, as do low-fat and nonfat plain yogurt and artificially sweetened low-fat and fat-free flavored yogurt.You can also find unsweetened or artificially sweetened soy milk (avoid any containing more than 4 grams of fat per 8-ounce serving) in the dairy aisle.
* Meats/Fish/Poultry. Focus your attention on lean cuts of beef and poultry, which include eye of round, ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as turkey and chicken breast, pork loin, and pork tenderloin. Fish and shellfish are also good choices. Get to know your fish seller — you should aim to eat fish at least twice a week. (Limit consumption of types of fish that contain high levels of methylmercury, including shark, swordfish, king mackerel, and tilefish.)
* Frozen Foods. The frozen aisle offers quick-to-cook vegetables — perfect if you're up against the clock. You can also find soy-based meat alternatives in the produce and freezer sections. Look for those that contain fewer than 6 grams of fat per 2-to-3-ounce serving. If you have a sweet tooth, try frozen fudge bars with no added sugar.
* Miscellaneous. Other foods to seek out from the middle of the store: nuts (avoid honey-roasted or sweetened varieties), canned (or pouched) light tuna fish, extra-virgin olive oil, sugar-free gelatin, vegetable juice cocktail or tomato juice, sugar-free diet sodas, and sugar-free drink mixes. you can also reintroduce whole-grain breads and crackers, brown rice, whole-wheat pasta, and low-sugar, high-fiber whole-grain cereals.
Wednesday, 12 January 2011
Tuesday, 11 January 2011
Osteoporosis and Exercise
While exercise is beneficial when you have osteoporosis, you will need to avoid some activities that put you at higher risk of injury. Skip exercises such as jogging or jumping that involve jarring, high-impact movements. This rules out many aerobics and kickboxing classes, although low-impact aerobics are safe. The same goes for classes such as yoga or Pilates, which can put the spine or joints in awkward positions, unless the class involves only movements and poses that are safe for people with osteoporosis.You should also avoid weight-training exercises that require lifting very heavy weights or that put the spine or hips in an unsupported position. This includes many exercises that strengthen the back or abdominal muscles. They are often used inappropriately and can put stress on a weakened spine.
Monday, 10 January 2011
Do You Know?
Eating strongly coloured vegetables and fruit such as carrots and plums makes people more attractive, according to a new British study.
Researchers at St Andrews and Bristol universities studied the relationship between skin colour and attractiveness, and found people with a yellow skin hue were perceived as particularly healthy and attractive, the Grocer magazine reported.
They also established for the first time that yellow pigments, or carotenoids, from certain fruit and vegetables played a key role in producing yellowness in skin.
The link between yellowness and carotenoids opened up new strategies for encouraging young people to eat more fruit and vegetables, especially as it took just two months of increased consumption to produce visible results.
Researchers at St Andrews and Bristol universities studied the relationship between skin colour and attractiveness, and found people with a yellow skin hue were perceived as particularly healthy and attractive, the Grocer magazine reported.
They also established for the first time that yellow pigments, or carotenoids, from certain fruit and vegetables played a key role in producing yellowness in skin.
The link between yellowness and carotenoids opened up new strategies for encouraging young people to eat more fruit and vegetables, especially as it took just two months of increased consumption to produce visible results.
Friday, 7 January 2011
Benefits of Drinking Water
Water is indispensable to all vital functions of your body together with absorption of nutrients, eradication of waste products, temperature instruction through sweating and food digestion.The majority people live in a state of continual dehydration without even realizing it. The accepted and most excellent preference of hydration is still water. It hydrates better than any other liquid.
To get the complete benefits of drinking water, here are 3 important facts you should think about:
1. Drink Up
8 glasses of water a day is a decent start. Preferably you should drink water to match your body's level of activity. The more active you are, the more you should drink.
2. Make It A Habit
Regularity is key. Have a tumbler of water handy in all places you go, to pace yourself and to guarantee optimum hydration throughout the day. Opt for a reusable mug or container to assist in protecting the environment.
3. Not all water is created equal.
Bottled water is a trendy choice but many do not know that it can bring about long-term adverse effects on our health and environment.
Thursday, 6 January 2011
Do I Get As Good of a Workout Outside as I do on a Treadmill?
Treadmills tend to overestimate speed and distance, so your outdoor runs may be slower. To make sure you're prepared for the road, add a one-to-two-percent incline to the treadmill or increase your mileage by about 10 percent. If you've never run on an incline, be sure to ease into it, with 20-to-60-second segments.
Tuesday, 4 January 2011
New Year, New You
The promise of a new year sparks the desire to get healthy — at least for the first few weeks. "Most New Year’s resolutions are aimed at changing habits, and habits — even if they have disastrous consequences for the long run — are hard to change. But just because New Year's resolutions are tough to keep doesn't mean they're impossible. Start with a new approach: goal-setting that includes physical and emotional well-being, with milestones that increase your commitment as you reach them.
1. Learn To Laugh at Yourself
Laughing is one New Year's resolution that should be easy to keep — and it's good for your health. Being able to engage life positively and with spontaneity is crucial to mental and even physical health. And when we laugh, this is what we are doing." Studies have found that people who laugh a lot are at decreased risk for heart attack. So make a resolution to chuckle, giggle, or have a hearty guffaw — even at your own expense when you do something silly or embarrassing. Laughing feels much better than stressing.
2. Get Organized at Home
When you come home from a long day at work only to find a messy kitchen or a late utility bill notice in the mail, your stress level may skyrocket. So make a New Year's resolution to get better organized at home. The satisfaction and reduced stress will spill over into other areas of your life. You'll feel more on top of chores and less overwhelmed when at least one aspect of your life is in good order.
3. Schedule a Health Check up
If you've been avoiding your doctor or just haven't had the time to get a check-up, this is the year to make an appointment. A medical visit is your opportunity to ask health questions, discuss your risk factors, and catch any budding health problems early on. One study found that screening for body mass index could identify people who are obese or overweight and regular counseling about weight and health can help you lose weight — and get healthy. When you're goal-setting, add an appointment with your doctor to the list.
4. Manage Stress
We all need to regulate tension.and there are a myriad of tension-regulating behaviors ranging from extremely unhealthy to healthy. Exchanging those unhealthy behaviors for healthy ones makes for a good New Year's resolution. Activities like reading, listening to music, dancing, meditation, and yoga to manage stress and have fun. Including stress management in your goal-setting will keep you happier and healthier all year long.
5. Keep Exercising
This one's a no-brainer — and it's a New Year's resolution you've probably made before. But this year’s resolution shouldn't be just to start exercising — you need to keep exercising, day after day, year after year, to keep your mind and body healthy. Research has shown regular intensive running actually treats depression.But beyond that kind of specific benefit, exercise in general helps to manage stress and makes most people feel better and function better.
6. Commit to a Healthier Eating
Have you ever noticed how sluggish and sleepy you feel after a huge, fatty meal? If you want to feel better and be healthier this year, make a New Year's resolution to eat a healthy diet … all the time. Research is clear that a healthy diet improves physical health as well as emotional health and cognitive function. And when you're feeding your body healthy fuel, you simply feel better. Use your favorite, most delicious healthy foods and experiment with new recipes as you carry out this New Year's resolution all year long.
7. Sleep on Time
With all of your new year’s socializing and exercising, you're sure to be exhausted by the end of every day. To keep your energy level high, make sleep one of your New Year's resolutions. Studies have found that children who have regularly scheduled and healthy sleep become physically and emotionally healthier adults. Adopt good sleep practices, including setting a regular bedtime and waking up at the same time each day (yes, on weekends, too). To get good quality sleep, create a dark, quiet, and comfortable sleep environment.
source: everydayhealth
1. Learn To Laugh at Yourself
Laughing is one New Year's resolution that should be easy to keep — and it's good for your health. Being able to engage life positively and with spontaneity is crucial to mental and even physical health. And when we laugh, this is what we are doing." Studies have found that people who laugh a lot are at decreased risk for heart attack. So make a resolution to chuckle, giggle, or have a hearty guffaw — even at your own expense when you do something silly or embarrassing. Laughing feels much better than stressing.
2. Get Organized at Home
When you come home from a long day at work only to find a messy kitchen or a late utility bill notice in the mail, your stress level may skyrocket. So make a New Year's resolution to get better organized at home. The satisfaction and reduced stress will spill over into other areas of your life. You'll feel more on top of chores and less overwhelmed when at least one aspect of your life is in good order.
3. Schedule a Health Check up
If you've been avoiding your doctor or just haven't had the time to get a check-up, this is the year to make an appointment. A medical visit is your opportunity to ask health questions, discuss your risk factors, and catch any budding health problems early on. One study found that screening for body mass index could identify people who are obese or overweight and regular counseling about weight and health can help you lose weight — and get healthy. When you're goal-setting, add an appointment with your doctor to the list.
4. Manage Stress
We all need to regulate tension.and there are a myriad of tension-regulating behaviors ranging from extremely unhealthy to healthy. Exchanging those unhealthy behaviors for healthy ones makes for a good New Year's resolution. Activities like reading, listening to music, dancing, meditation, and yoga to manage stress and have fun. Including stress management in your goal-setting will keep you happier and healthier all year long.
5. Keep Exercising
This one's a no-brainer — and it's a New Year's resolution you've probably made before. But this year’s resolution shouldn't be just to start exercising — you need to keep exercising, day after day, year after year, to keep your mind and body healthy. Research has shown regular intensive running actually treats depression.But beyond that kind of specific benefit, exercise in general helps to manage stress and makes most people feel better and function better.
6. Commit to a Healthier Eating
Have you ever noticed how sluggish and sleepy you feel after a huge, fatty meal? If you want to feel better and be healthier this year, make a New Year's resolution to eat a healthy diet … all the time. Research is clear that a healthy diet improves physical health as well as emotional health and cognitive function. And when you're feeding your body healthy fuel, you simply feel better. Use your favorite, most delicious healthy foods and experiment with new recipes as you carry out this New Year's resolution all year long.
7. Sleep on Time
With all of your new year’s socializing and exercising, you're sure to be exhausted by the end of every day. To keep your energy level high, make sleep one of your New Year's resolutions. Studies have found that children who have regularly scheduled and healthy sleep become physically and emotionally healthier adults. Adopt good sleep practices, including setting a regular bedtime and waking up at the same time each day (yes, on weekends, too). To get good quality sleep, create a dark, quiet, and comfortable sleep environment.
source: everydayhealth
Monday, 3 January 2011
What's Your Carbs?
Training at night poses a nutritional problem: You need to eat enough to replenish your glycogen and help your muscles recover, but not so much that you gain weight.
Brown rice, sweet potatoes, whole grain pasta, and fruit are good high-carb choices packed with antioxidants. Include lean protein for muscle repair: Aim for 30 grams or about four ounces of grilled fish, chicken, lean beef, or tofu. Avoid foods that cause stomach reflux or slow digestion, which will disrupt sleep and potentially lead to weight gain, such as chocolate, mint, and other high-fat foods. Best bites after a training or workout include a turkey sandwich on whole grain bread with fruit salad and milk or whole-grain pasta topped with meat-and-tomato sauce and a side of mixed greens.
Brown rice, sweet potatoes, whole grain pasta, and fruit are good high-carb choices packed with antioxidants. Include lean protein for muscle repair: Aim for 30 grams or about four ounces of grilled fish, chicken, lean beef, or tofu. Avoid foods that cause stomach reflux or slow digestion, which will disrupt sleep and potentially lead to weight gain, such as chocolate, mint, and other high-fat foods. Best bites after a training or workout include a turkey sandwich on whole grain bread with fruit salad and milk or whole-grain pasta topped with meat-and-tomato sauce and a side of mixed greens.
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