Healthy Nutrition and the Benefits Which Are Associated With It

 Healthy nutrition is one of the best ways we can keep ourselves happy, healthy and fit. Now the question arises, what is exactly meant by "healthy nutrition?" The answer is simple. The diet which includes all the vital nutrients such as vitamins, proteins, carbohydrates, minerals and even fats in the right amounts and help in the normal functioning of the body constitutes a healthy nutrition.

Adhering to the right kinds of nutritional diet not only helps you to stay hale and hearty but also helps in weight loss. Your hair as well as skin looks healthy and you feel much more energized to perform various activities, all day long. There are a number of benefits associated and practically nothing negative involved in following the nutritional diets.

You Feel Lighter And Brighter:
Abstaining from the spicy delicious fast foods is no doubt very difficult, especially with so many restaurants and fast food centers around. Rather than gorging on such unhealthy items, you can take care of your cravings by opting for healthy snacks like fruits and cooked vegetables. They will help to sustain proper functioning of the metabolism for effective fat burning procedures and for maintenance of healthy glowing skin. The oily foodstuffs can be substituted by natural fruit juices, green leafy vegetables and fruits. The junk foods like chocolates, chips and fries are rich in contents of sodium and fat and are harmful for your health.

Following vegetarian diets is a very effective way of maintaining the normal body weight. The vegetables are rich sources of minerals, vitamins and proteins and have proven to be a lot more beneficial than the non vegetarian diets.

Enjoy A Healthy Lifestyle:
If you want to enjoy a decent lifestyle free from diseases, it is important to get healthy nutrition for your body.
Apart from the short term benefits, there are also many advantages which you get to enjoy in the long run by eating the right kinds of foods. Since heath is wealth, make it a point to take good care of your physical condition and to avoid stuffing yourself with unnecessary junk food items. Undertake physical activities to stay in shape. You can join a gym, practice brisk walking or go jogging every day. Taking up household chores is also an excellent way to shed the additional fat from your body.

The healthy choices which you make today will not only help you to attain a good shape but will also make you exude a radiant skin and healthy voluminous hair.

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Personal Training - The Evolution of the Personal Trainer and Fitness Industry

Personal Training and the fitness industry has evolved from their infant years. Recently, the fitness industry has seen an explosion in growth. There are currently 2,000 companies, including nonprofits, within the United States of America that operate nearly 30,000 fitness centers with combined annual revenue of approximately $22 billion [1]. This explosion has helped lead to the evolution of personal training and fitness, which has piloted both positive and negative qualities. Both fields are meant to inspire individuals through directed exercise / workouts to attain levels of fitness and health that they never thought imaginable. However, the majority of trainers and facilities fall short in helping their members / customers achieve their goals.

Within the fitness industry, trainers and fitness facilities should be constantly developing or attempting to educate themselves on training. This philosophy will guarantee that the fitness industry remain in a constant state of turnover amongst personal trainers, training styles, facilities, and training research. However, this high degree of turnover opens the doors to horrific training apparatus's (i.e. the shake weight), terrible trainers, and unsafe gyms / facilities. One misleading common practice that fitness companies engage in is phony research. Companies are skewing numbers in their favor, from supposed independent studies, in order to achieve higher revenue for their products. Another negative aspect is in regards to personal trainers is that, trainers are passing certifications, which do not properly educate them on the variables of training, and entering the field in record numbers. There were 261,100 in 2008, and the estimation of trainers in 2018 is 337,900 [2]. Fitness trainers are not the only part of the fitness industry that is growing exponentially. Gyms are growing as well and they are overloading their facility with state-of-the-art machines. These machines keep members comfortable, while they never lose fat or weight.

The high demand for personal training opens the flood gates to an over saturation of trainers claiming to be properly educated. I have had a personal experience with hundreds of phony personal trainers within the fitness industry. Personal trainers and individuals who engage in fitness as a hobby believe knowing exercises, whether machine based or not, is enough to become a personal trainer or simply train people. WRONG! Personal trainers must have a basic understanding of human anatomy, exercises, movements, nutrition, and numerous exercise variables (i.e. reps, sets, rest time, etc...). There are a few personal training licenses / certifications within the marketplace that properly educate personal trainers. These courses go over how to train for certain goals; how to properly incorporate variables; and proper exercise technique. However, there are more inefficient courses then there are efficient courses.

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Healthy Eating For Weight Loss - Nutrient Deficiency

If you are looking at the idea of healthy eating for weight loss reasons, then you should be congratulated on your foresight, because healthy eating isn't just about weight loss. Healthy eating is all about having good health. With this in order, you can't help but have a great looking, trim body.

It's a question of looking at the problem in a different way. Although your target may be to lose weight, if you focus on your health instead, the weight will fall off seemingly all by itself.

Most people eat unhealthy food as this is cheap, quick and readily available. This is attractive when you have multiple roles in life, keeping you busy. What you may not realise is the enormous damage you are setting up for yourself and your family for the future.

Unhealthy food is nutrient deficient. This means your body cannot work properly. And so you get ailments, diseases. When your body is deficient in nutrition, it also makes you constantly hungry. This is in an effort to get you to provide it with some proper food. But you keep eating the wrong foods, which makes your body more hungry.

The end result is not only more ill health, but excess weight gain, even obesity.

Healthy eating means you feed your body with all the right nutrition so it feels good and is satisfied. When your body is nutritionally satisfied, you no longer feel hungry. The interesting spin off from this is that you no longer crave unhealthy food. Instead, all you want is good, wholesome, nutritious food. Your body comes alive.

It's the unhealthy foods which make you fat and unhealthy. And keeps you dull, unable to realise that you need real food.

Sadly, there is little real health education about today and even less proper nutritional education. Most people have been taught to eat all the wrong foods. You have been taught that the wrong foods are healthy, whereas the reverse is true.

Even doctors are not trained in nutrition. Yet most people feel they should go to their doctor for advice on nutrition. Most have as much information as you do.

There are many diets and dietary fads currently available, marketed by people who have little nutritional knowledge. Many do allow you to lose weight, sometimes quite rapidly. But the majority of them are unhealthy. This means that the weight loss cannot last. This means your health is likely to suffer.

When you make a conscious effect to understand that only in healthy eating can your body make permanent changes to a healthy weight. Healthy eating for weight loss means you can eat as much of you want of the right foods, and still lose weight.

Download your free report on tips of how to lose weight without dieting, by clicking on the link below.

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How Healthy Eating Habits Can Improve the Quality of Your Life

Maintaining our diet and eating healthy food is necessary to stay healthy and live longer. Eating healthy food means eating nutrition rich food and avoiding food that contains high fat and sugar. Now what are the nutritious foods that should be followed in a healthy diet? Well a healthy diet should include large servings of fruits and vegetables along with whole gram and pulses.

Fat and sugar are very harmful for the body and hence consuming high fat and sugar will lead to a number of health problems as well as diseases like diabetics and heart diseases. Unsaturated fats are very harmful for the body and are not easily digested. These fats remain in the body as toxins and slowly reduce the quality of life. People who follow a healthy diet and include fiber rich low fat food are lot healthier and in good health as compared to those who have unhealthy eating habits.

Healthy eating habits should be practiced right from the childhood. Children should be accustomed to eating healthy food and avoid all junk foods that are harmful for their health. The junk foods or fast foods are very tasty at the same time harmful. Avoiding such food would help you to stay healthy.

Foods that are fried are very fatty and unhealthy. Any food on frying looses its nutrition and increase the fat; as a result such foods are very dangerous for the body. Sweets contain high sugar. Avoid them especially if you have got a family history of diabetics. Your weight need to be controlled as excess weight results in many health hazards.

Your body requires burning of the excess calorie hence regular exercise is necessary to remain fit. If the body lacks physical activity then it starts building up toxins. Exercise helps to burn these excess calories and maintain a healthy body. Walking and jogging are very good for the body and improves your stamina and energy level.

Eat nuts, fruits and vegetables instead of fried snacks and burgers. Have skimmed milk as they are less fatty.

Have lots of carbohydrates to energies your body. Vitamins can be obtained from fruits and vegetables.

Eating fish, poultry and egg will provide you with proteins. Avoid red meat as far as possible as they contain fat and are harmful for the body.

Promote healthy eating habits among your friends and family. When ever you go for visiting your family or friends instead of gifting them with a box of sweets, gift them with fruits and nutritious food. A nice attractively wrapped fruit basket with an assortment of fruits and health drink or a basket of berries along with a box of nuts are perfect get well gifts for those who are ill. These kinds of get well gifts are more nutritious and contain lot of nutritional benefits.

If you want to live longer and stay healthy then you ought to eat healthy. Always check the ingredients for fat and sugar and prefer eating food that is less fatty and high in nutrition. Eat plenty of vegetables and fruits. Eat a well balanced food that would meet all the nutritional requirements for your body. Improve your living through the way you eat. Adopt healthy eating habits.

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Exercise and Eating Healthy - The Pros

Healthy eating and physical exercise work hand in hand. You can't claim to be physically fit when you're not eating the right foods and exercising your body on a daily basis. You can't be engaging only in physical activities without taking the right diets. You'll simply end up destroying your body tissues. It's also not possible to be eating quality foods without taking time to exercise the body. Both activities must go together in order to ensure healthy living.

Actually, healthy eating is all about taking nutritious meals on a daily basis. It's simply the art of consuming balanced diets. The meals you eat must include all the essential nutrients in their right proportions. Among such nutrients include protein, carbohydrates, fiber, minerals, vitamins, and so on. They are found in diverse kinds of food products.

On the other hand, physical exercise is all about engaging in various sports activities. One can engage in daily jogging, running or walking. The individual can also engage in other sports like football, tennis, basketball and so on. The rule of the thumb is to engage in any of the favorite sports you like on a daily basis.

Meanwhile, you cannot maintain healthy living just by taking only the right foods. You may end up getting obese in the process. This is because many of the food items contain enough calories and fat. You can easily gain weight when you eat them on a daily basis. The only way to control the weight gain is to engage in daily physical exercise.

Again, it's impossible to maintain healthy living just be engaging only in physical exercise. In fact, you may end up damaging your body tissues. Exercise burns up calories and fat. You still need to replenish them by taking quality diets.

In any case, healthy eating and exercise have lots of benefits to the human body. They help in controlling weight gain. They improve the human immune system. They also improve the condition of the human heart.

They equally improve the energy level of the body. They fight dangerous diseases and also ensure quick development of body muscles.

In all, one needs to develop a working plan for healthy eating and physical exercise. One also needs to follow a unique diet plan on a daily basis. The individual must also augment the diet plan by engaging in healthy activities. Such a person will continue to enjoy sound health on a daily basis.

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Understanding Calories and Weight Loss When Dieting

What Is Calorie?
Calorie is a measure of energy. That energy comes from the food we eat. Food calorie content is simply the amount of calories that specific food contains for a given serving size. It seems most weight loss diets focus more on the calorie amounts, other than the nutritional contributions of the ingredients that make the meal.

Why We Need Calories
Well, we can't live without food nor can we survive on water alone. We need food for our body structural growth and development, the energy to carry out daily activities - both physical and mental, disease and ailment prevention etc. Just remember that the energy we get from food is where the calorie counting comes in. Bottom line is no food, you starve to death.

How Many Calories Do We Need?
Definitely a popular question. According to Wikipedia, the daily calorie intake recommended in the USA(age 31 - 50) is 2100 kCal for women and 2700 kCal for men going about everyday life activities plus the equivalent of walking 1.5 to 3 miles at 3 mph. This however, is not a "Ink on the wall" kind of thing since we all active at different levels and every unique metabolism requires its own calorie needs. In other words, the amount of calorie intake is dependent on age, gender, the levels of physical and mental activities, individual metabolism as well as general health conditions. For weight loss purposes, the general consensus is that the more physically active (exercises, sports) one is, the more calories they need to take since they burn a lot, and vise versa. Also see the US government dietary guidelines for more information.

What Happens If We Don't Burn(Use) Our Calories?
Our bodies are designed to convert food into energy and store it for immediate or future use. Intense physical activities like exercising require a lot of energy and hence we burn calories. On the other hand whatever energy we don't use is simply converted and store as body or tissue fat. So the more high calorific foods we eat and the less we are physically active, the more likely we are to put on weight by the additional fat the body creates to store excess calories.

Calorie Content Per Gram By Food Type

1. Fats (9000 calories): Sources include fried foods, meats, fish oil, butter, veg oils, cheese, chocolate etc
2. Proteins (4000 calories): Sources include meats, milk and dairy products, eggs. Proteins from plants like beans and soy have a significantly less calories.
3. Carbohydrates (4000 calories): Sources include fruits, carbonated drinks(soda), breads, cereal, rice, pasta, potatoes etc.
4.  
5. Sugars(240 calories): Examples are table sugars and sweeteners
6. Alcohol(7000 calories): Beer, Liquor.

Conclusion
Counting calories in weight loss diets can get complicated and confusing. Simplify by identifying the foods you want in your diet and then take what you need by the amount of physical activities that you do.

Alternatively, delivered meal plans with specific calorie content are available through subscription services.

The common ones are BistroMD, Nutrisystem, South Beach etc.

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Healthy Eating - Give Yourself The Gift Of Health

Eating healthy can prevent serious illness. By making minor
changes to the way we eat, we can increase our energy, enhance
the body's ability to fight disease and therefore live longer,
happier healthier lives. As we age, our bodies are more prone
to disease. We have less resistance to illness.

By establishing a healthy eating plan early in life time will
pass but your health will improve. When you contemplate the later
years of your life, you want to be free from disease and able to
take advantage of the time that will be available. Retirement might
not be a concern for you but being healthy as you age should be a
concern for everyone.

The easiest way to get healthy is using food as the source of your
vitamins, minerals and anti-aging solution. In combination with
exercise, healthy eating will reduce your chances of falling a
victim to most chronic diseases.

Healthy eating is the cornerstone to regaining or maintaining health.
We are what we eat is not just a catchy phrase but a reality that is
reflected in our faces and on our waistlines. Optimal health begins with the
foods we consume. Changing our diets will change our healthy quotient. T
he more healthy nutritious foods that we consume like fruits and vegetables
the less likely we are to feel lethargic, catch constant colds or contract o
ther immune related diseases.

We can revamp our eating habits easily by eliminating some of the high fat content
foods and replacing them with foods that are low by learning the rules and
regulations that are part of an overall healthy eating plan. Some of the
basic rules is eliminating fats and replacing those fats with fruits and vegetables.

Concerns about aging can be reduced if we engage in healthy eating. T
he right foods in the right combination can reverse a trend toward obesity,
diabetes and other chronic conditions that becomes more prevalent as we age..
Making conscious decisions about the food we eat can provide longevity and
vibrant health.

Eating healthy not only impacts our personal health but the environment.

The Center for Science in the Public Interest released some interesting
new for those individuals who might be interested in not only eating
healthy but also in saving the environment.

"Forty lbs of fertilizer would be spared if every day for a year,
individuals replaced a 3-ounce serving of beef, an egg and an ounce
of cheese with the same number of calories from fruit, vegetables
or whole grains"
The environmental impact alone is a good reason to start a healthy
eating plan. The greater benefit is to the heart, waistline and our
longevity. Healthy eating really is the solution to a lot of chronic
health problems. Formulating a new healthy eating plan can reduce our
waist lines, lower our cholesterol and reduce our chances of contracting
diabetes II.

We can train our taste buds to like the foods that are healthiest for us.

By revising our favorite foods using less fat and sugar we can revive our
taste buds and learn to truly enjoy the taste of healthy natural foods.

By forming good healthy eating habits, we can actually undo some of the
damage that we have wrecked on our bodies.

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Healthy Weight Loss Tips For Women

 Healthy weight loss tips are always something that people are searching for if they are interested in weight loss.

The problem is that people try to lose weight too fast. You have to sit down and think about the best time to lose weight. Make sure that it is not a stressful time for you. Stress can make it harder to lose weight. Pick a time when you know you will not be stressed.

Having picked a good time, you need to plan how you are going to lose the pounds you have put on.

It does not have to be a detailed plan but just a basic outline. Do not set unrealistic goals. You will not meet these and you will jeopardise you weight loss goals. Aim to lose about 2 pounds a week to start with. This is easy for most people to achieve without too much effort. You can then progress from here. This is where it can get a bit more difficult. You will have to start looking at the food you are eating and what is in the food.

The first thing you need to do is get into the habit of checking the contents of the food.

Make sure that it is not high in fat. You will also have to check that it is low in sugars and salt. These are the main things that put weight on people. Cutting back on these two things is a great way to start losing weight.

The next thing to consider is the size of your portions. Try and keep your portion size to around 500 calories.

 This may not seem like a lot of calories but it is all you need for a weight loss meal. You should aim to eat 4 meals of around 500 calories. Next you need to look at the times that you eat your meals.

You absolutely must eat something within an hour of getting up. If you do not like eating much first thing in the morning then just have a banana or a bowl of whole meal to give you the energy to start your day. People who eat within the first hour are generally slimmer.

Making these small changes in your eating habits will put you well on your way to your weight loss goals.

Follow these healthy tips and you will start to lose weight and feel healthier.

Learn The Best Way To Lose Weight.

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Great Benefits of Cardiovascular Fitness Training

One of the most important keys to fitness is a strong heart and vascular system. The best way to achieve health gains in these systems is cardiovascular respiratory exercise also called aerobic exercise, cardiovascular exercise or simply cardiovascular. We will discuss the benefits of cardiovascular and several great ways to perform it.

There are countless health benefits to regular aerobic exercise. First, it strengthens the heart and circulatory system leading to reductions in heart related diseases and stroke and is a recommended for therapy for heart attack sufferers. Cardiovascular lowers resting heart rates; helps the heart pump additional blood more efficiently, delivering more nutrients and oxygen to the muscles and organs, increases the capillaries and expands the elasticity of arterial passages. This helps feed our bodies and allows quicker recovery from strenuous activity.

Cardiovascular lowers levels of bad cholesterol or low density lipoprotein and can raise levels of good cholesterol or high density lipoprotein. It reduces the risk of blood clots, helps build bone density reducing the risk of osteoporosis and helps maintain healthy blood pressure. There's also weight reduction, suppression of appetite, calorie burning and a reduction of stress. It helps with joint health and arthritis and reduces the risk of many cancers and diabetes.

Cardiovascular offers benefits to sexual performance too, strengthening the heart which translates to more stamina in the bedroom. It also increases blood circulation which benefits both men and women's sexual organs, improving performance and sensitivity and can even improve erectile dysfunction. It enhances mood, energy and muscle tone enriching the overall look of your body and who doesn't want that?
Cardiovascular exercises include: walking, jogging, rowing, swimming and cycling or to keep things interesting try soccer, basketball or water polo. Always warm up and stretch to ensure protection from injury. It's recommended that you engage in some kind of aerobic exercise that increases pulse and breathing rate for at least 15 to 20 minutes, 3 to 5 days a week up to as much as 60 minutes or more for those in better shape.

Pursuing information on cardiovascular you may hear information on fat burning zones and Volume O2 Maximum. There are many conflicting views on these subjects. The fat burning zone is supposedly where you burn more calories by doing lower intensity aerobics than you would at higher intensities. Here are the facts; the body will burn 50% of its calories from fat at lower intensities while only 35% at higher intensity but you will burn more total calories exercising at higher intensity, to keep it simple, don't worry about it! If you are going for fat loss and calorie burning, raising your metabolism is your best bet. Lifting weights will burn more calories, even when you are not in the act of working out than cardiovascular, however both do entirely different things for the body, working in concert with each other. Both burn fat and calories but cardiovascular also builds a stronger heart and vascular system which feeds oxygen to the muscles making them work more efficiently. Note: cardiovascular will actually eventually slow your metabolic rate, burning fewer calories as your body adapts to it. Therefore it's essential to vary your workouts to maximize your fat burning results.

Volume O2 maximum refers to fitness measurement, calculating the volume of oxygen your body consumes as you exercise at maximum levels. This is important for endurance athletes but not so much for beginners.

That being said the higher your Volume O2 Maximum the more efficiently you process oxygen to your muscles and the harder you can go at higher intensities. To increase Volume O2 Maximum workout at levels that raises heart rates to between 65 and 85% of your maximum for at least 30 minutes, 3 to 5 times a week.
To keep your cardiovascular workouts varied and fun take them outside but be careful about temperatures, here are a few essential tips. Always drink plenty of fluids before, after and if you're running distance, during your workout. In extreme heat the skin undergoes vasodilation to keep you cool; this decreases blood flow, raising your heart rate. This can lead to heat related injuries especially in high humidity so be sure to wear cool clothing. In cold weather warm up inside, wear layers of warm, sweat wicking clothes and cover head, hands, face and feet to keep warm.

Finally, make sure shoes are comfortable to prevent injury to feet, knees and back, the last thing you want is to suffer an injury that could have been easily avoided with the right gear and be sure to consult a fitness pro to ensure you're getting the most out of your exercise. Have fun!

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How to Get Pregnant: Healthy Preconception Nutrition

You want to get pregnant, but you're not sure how to approach the process from a nutritional standpoint. 

Pre-pregnancy nutrition is crucial to faster conception, healthy pregnancy and uneventful labor and delivery.

 Before you start trying to conceive, you may want to learn a bit about how to get pregnancy from a nutritional perspective.

Eat Fewer Processed Foods: Processed foods may contribute to the growing obesity epidemic currently affecting pregnancy. Being overweight during pregnancy increases risk of fetal complications, difficulty during pregnancy and birth defects. Studies have linked increased risk of spina bifida, cleft palate and heart problems to maternal obesity.

Eat a Rainbow of Foods: Nature provides healthy nutrition you can see. When choosing fruits and vegetables, choose from the rainbow of colors nature's provided. Getting the right number of servings of fruits and vegetables may not seem like it has anything to do with how to get pregnant, but adopting healthy nutrition now prepares the body for pregnancy.

Eat Lots of Dark, Leafy Vegetables: Even if you have to liquefy spinach for a breakfast smoothie or add chickpeas or lima beans to your nightly meal, increase your folic acid intake before pregnancy to protect against neural tube defects that occur in the first few weeks after conception. You can also choose to add a prenatal vitamin when you start learning more about how to get pregnant and continue taking the vitamin after conception.

Eat More Choline-Rich Foods: Choline works much like folic acid to protect the fetus against neural tube defects. Choline-rich foods include baked potatoes, hard-boiled eggs, roasted chicken and spinach.

Adopt a Post Pregnancy Mentality Toward Certain Foods: After you conceive you will have to stop drinking alcohol, skip soft cheeses and lunch meat and leave raw seafood like sushi behind, so why not start now while you're learning how to get pregnant? Make a list of the foods you should avoid during pregnancy, like high-mercury fish and non-pasteurized dairy products, and eliminate those foods from your diet to make the transition from preconception nutrition to pregnancy nutrition easier.

There are plenty of tips and tricks for learning how to get pregnant, but in the very beginning nothing is more important than preparing the body for conception and a healthy pregnancy. Nutrition plays a huge role in preparing the body for hormonal and physical changes that will come in the future and it's never too early to start preparation for conception.

Learn How to Get Pregnant Today

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Healthy nutrition

Eating a healthy diet isn't complicated and doesn't have to be boring! Calculating the right amount of calories for your body and what to eat is actually a simple task.

Firstly take your body weight in lbs and multiply this by 15 - this is the amount of calories your body burns on a daily basis (otherwise known as your BMR). When you look at this number it is then easy to work out how much food you need to eat on a daily basis. Firstly is you want to gain muscle (along with a muscle gain training routine) you should add around 500 calories to this number, or if you want to lose weight you should subtract 500 calories.

Adding or subtracting any more than 500 calories is not a healthy option and will not make you reach your goal any faster.

Now you have you calorie intake, you can work our how much food to eat. The recognised ratio of the macronutrients in 40% carbohydrate, 40% protein and 20% healthy fats. This means that 40% of your calories should come from carbohydrates and protein and 20% from fats.

Protein and carbohydrates contain 4 calories per gram, and fat contains 9 calories per gram.

Example
For a 140lb man who wants to lose weight:
140 x 15 = 2100kcal
-500kcal = 1600
40% of 1600 = 640 (640 calories from carbohydrates and protein)
20% of 1600 = 320 (320 calories from fat)
Example Foods:
- Protein:
- Turkey
- Chicken
- Fish
- Eggs
- Whey protein
- Carbohydrates:
- Pasta
- Bread
- Rice
- Vegetables
- Fruits
- Healthy Fats:
- Almonds
- Olives
- Olive oil
- Fish oils
- Essential fatty acid supplements

lipo-6x [http://www.nutrex-supplements.co.uk/lipo-6x.html] and nutrex [http://www.nutrex-supplements.co.uk] supplements at nutrex-supplements.co.uk

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Top 6 Tips For Natural Weight Loss by Charles Zoe

 6 tips to help you lose faster and easier weight. Really succeed at weight loss you have to want it. For you really want to go higher just say that you want, you must commit yourself to weight loss. The best way to commit to lose weight is to construct an objective, and it noted. A goal should not be in the terminology of losing weight. 

1. Weight loss is not deprivation but just being reasonable: no more "Mc'do" full of fat and calories (with a burger and fries, you've swallowed the equivalent of calories necessary to complete your day, not counting ill mixtures that block digestion and proper functioning of the body)
On the other hand if you deprive yourself, you'll want, and you certainly crack, stuck in the air the work you have put in place.

Depriving your body of fat or sugar is not good because it will create a shortage, and as soon as the substance will represent your body (like a child deprived of candy) will retaliate and store in anticipation of a another period of deprivation: result: no work for you. So there are also reasonable: Eat a piece of chocolate, not the tablet.

2. Get help losing weight is a monstrous challenge for many of us, it is your own. Find an online weight loss support group on the site or start your own support group. All the companies a real success of weight loss offer group or individual support. But if you've decided to dispense with a weight loss plan, then create your own support plan, including friends, family members, colleagues and neighbors.

3. And yes, vegetables, sworn enemies of many of us... But they are necessary!
A golden rule for each meal:
An intake of protein (cheese, egg, meat, fish)
A carbohydrate staple (rice, pasta, quinoa, cereals)
1 vegetable intake (the potatoes do not count here o))
Example for small eaters or those in a hurry cooked small pieces of chicken, add onion or garlic, pasta cooked before, eat all the beans (flat) purchased in frozen, cherry tomatoes and cheese (warden, blue,...), 2 eggs, fry all together and you have a balanced dish! or a salad.

4. Add variety you need a variety of foods to keep your meals interesting and fun. Do not get burned by eating the same things day by day. Eat all the food groups by whole grains, protein, dairy products, fats and vegetables and fruits. Try eating 5 to 6 meals each day mini to help your metabolism stay energized. Eat protein at every meal, including lean meats and fish and beans and eggs in your diet. Aim for 5? 9 servings per day of fruits and vegetables. Make your choices have colored dark green leafy vegetables, red or orange peppers, etc.

5. Without water, your body does not work and therefore no success. Water is essential, it comprises 70% of our body and helps digestion, the nutrients are absorbed, but especially the elimination of waste (fat, toxins,...). Drink 1.5 to 2 liters of water per day.

6. Find an exercise that suit you, that does not cause shortness of breath (to burn fat, your heart must beat ideally to 130 beats / minute). If you are a beginner, start slowly and then going for a brisk walk 20 minutes 3 times a week. Add some strength training 2 or 3 times a week. As you get used to this workout routine, then improve your speed and duration.

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Healthy Weight Loss Is A Partnership Of Exercise And Diet

 Diet and exercise is a bit like a balance sheet for you body with diet accounting for calories coming in and exercise for those going out. For a healthy weight loss, you must eat fewer calories than your body uses. Eat more than it requires and the extras will be stored as excess body fat.

Because one pound of fat is about 3,500 calories, it takes one week of eating 500 fewer calories per day (500 x 7 = 3,500) to lose that pound. Alternatively it can be shed by "burning off" an extra 3,500 calories through increased exercise and activity.

The best way to lose and keep off weight is by combining increased activity with lower calorie consumption. Cutting 250 from your daily diet and burning off another 250 through exercise adds up to the daily target required to achieve that pound per week weight loss goal.

How to make the diet and exercise partnership work for you:

Learn to love the right foods: Instead of getting your enjoyment from desserts, fry-ups, fast foods and the like, learn to enjoy healthy meals that are low in sugar and fat but high in taste and nutrition. Pick your top five favourites and always have them available as part of your healthy weight loss diet.

Set achievable goals: Because healthy weight loss takes time it can sometimes be tough to stick with your weight loss programme. Setting and achieving small goals is a great way to keep motivated. Start with a modest target of losing a few pounds each week or month. When you hit these, your confidence will rocket and you’ll be ready for the next challenge. Before you know it, you’ll reach your ideal weight.

Get excited about exercise: Make it easier to stick with your weight loss programme by choosing an exercise you enjoy. Set yourself targets. If you’re a swimmer, push for those extra lengths. If you walk or run, use a smart phone app to track your progress. If you’re struggling for motivation, consider exercising with a friend or in a group.

Enjoy the occasional treat: Don’t depress yourself with the thought that you can never again eat a favourite food such as pizza, chocolate or chips. Learn to enjoy them in moderation and you won’t need to completely give them up. Through regular exercise and a nutritious weight loss diet, your body’s balance sheet should soon be healthy enough for you to afford it. So celebrate special occasions with a favourite treat. Just don’t make a habit of it!

Change your lifestyle: If you take the attitude that a weight loss diet and exercise plan are only required until such time as you reach your ideal weight, it’s likely you will eventually pile the pounds on again. But if you learn to enjoy exercise and good food as part your new lifestyle routine, and overcome the emotional eating habits at the root of your previous behaviour, you will soon accomplish your goals far more easily than you ever thought possible.

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Eating for a Healthy Mind ~ Nutrition for Optimum Mental Health

Spring cleaning almost done? Now it's time to spring clean your mind. This article has been written to help you do just that!
Most of us are aware of the positive effect some foods can have on our physical health - but what about our mental health? How often do you consider whether the food that you eat is contributing to your stress, insomnia or depression?
It could even be that your diet is causing you to feel depressed, anxious or unable to sleep.

 "Recent evidence suggests that good nutrition is essential for our mental health and that a number of mental health conditions may be influenced by dietary factors."

(source: mentalhealth.org.uk)
Diet plays a major role not only in mental health but also in the management of neurological conditions like Alzheimer's and Parkinson's disease.

So, it's not all about the body; what we eat isn't limited to ensuring a healthy heart, controlling weight and boosting bone strength - it affects us as a whole (holistically).

Making five small changes to your everyday eating habits can help you to feel brighter and less sluggish. However, it's important to remember that results won't happen overnight and if you are being treated for a neurological or mental health condition it is vital that you do not cease your treatment or medication without consulting your doctor.

The Five Golden Rules

1. Sort your sleep out - If you suffer from insomnia and don't address it then any efforts to improve your mental health will be in vain. Foods rich in tryptophan help to produce serotonin which helps us to relax and promotes healthy sleep and a stable mood. Instead of eating a packet of biscuits with a cup of tea or coffee for supper make the change to a glass of warm milk with a slice of whole grain toast and cheese.
2.  
3. Never skip breakfast - This is a huge rule! If your car has no fuel in it, then it won't run. The same goes for us and our minds. Start the day with a breakfast packed with complex carbohydrates and vitamins. A great way to kick off the day is to eat some cereal with milk and a fruit smoothie with fresh banana, strawberries and natural yoghurt.
4.  
5. Snack smartly! - If you like to snack then you should be snacking on something that will help to promote and maintain the feel good factor. Pumpkin and sunflower seeds are ideal as they are tasty, nutritious and easy to snack on, a few at a time. Sunflower seeds are packed with energy, vitamins, tryptophan and essential fatty acids. They can even be sprinkled on cereal.
6.  
7. Eat a brain boosting dinner - Fish oils provide an essential fatty acid - EPA that is often deficient in people with mental health illnesses. Eating a dinner of oily fish such as grilled salmon or tuna with brown rice and cabbage will help to restore any imbalances. Cabbage can be served in a salad instead of lettuce or lightly stir-fried; adding some caraway or cumin seeds will help to eliminate any gas problems afterwards.
8.  
9. Variety is the spice of life - Include a myriad of coloured fruit and vegetables in your meals. Eating the rainbow way will bring huge benefits to your mental health. Live by the motto ~ eat brighter - feel brighter!

Following these tips and making the small changes to your everyday eating habits will bring huge benefits to you and your mental health.

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Weight Loss Benefit Of Jogging: How To Get Rid Of Love Handles

Use the benefit of jogging exercise to lose love handlesIf you are anything like I was many years ago you might describe yourself as 'cuddly' or 'huggable'. Anything to disguise the fact that you're a little overweight and have a few rolls of unsightly fat around your middle. If this is you then you might want to learn the secret of how to get rid of love handles.

Sorry, there's no secret way to eliminate love handles but I can tell you about how I managed to lose my love handle fat. It didn't happen overnight and I did have to work at it but slowly the fat around my middle and other parts of my body started to melt away and I've managed to stay reasonably lean for many years now.

Nutrition and exercise is the key to losing love handles
I didn't know much about nutrition and exercise at the time and I still don't know that much but I did know that you need to do some exercise. Any exercise is better than none right? I also knew that the more calories you eat the more fat accumulates on your body. I've no idea why it all seems to go on around your middle first but it seems to be very common.

The first thing I did was cut down the size of my meals to reduce my calorie intake. This is very difficult to do if you have a low metabolism like I do because you don't have to eat much before you start putting on weight. This means that you probably don't eat much to start with. You can also make adjustments to the things you eat to help you lose fat. For more about nutrition see this article: Food To Help You Lose Weight.

The next step is to introduce some regular exercise. This will burn off some of the calories that you consume allowing you to at least eat something. When you decide what type of exercise you are going to do you should pick something that you'll enjoy doing and can see yourself doing regularly and consistently. That way you'll be able to keep it up for a long time to come.

Jogging to lose weight
I chose to start jogging. I wanted to lose body fat all over but I was most concerned about my love handles. I also knew that I would enjoy jogging in the park along the riverbank. Pleasant surroundings is a definite bonus and incentive to keep going as are the occasions when I happen to meet a girl jogging and swap weight loss notes.

Your weight loss from jogging
Exactly how many calories you'll burn by jogging depends on a number of factors. The heavier you are and the faster you run, the more calories you'll burn. A rule of thumb estimate suggests that jogging for weight loss will burn off roughly 10 calories per minute. You can use this estimate to work out how much jogging you are going to need to do.

The calorie burned jogging in 30-minutes 6 times a week will be roughly 1800 calories a week. Another rough rule of thumb suggests that 1 pound of body fat is equal to 3500 calories. At this rate you should lose about 1 pound of weight every 2 weeks, which is a very slow but healthy way to lose weight. This assumes of course that your weight was stable before you took up the exercise and that you don't eat more than you did before.

It was a slow process but over time it did show me how to get rid of love handles because they eventually disappeared. I still enjoy the jogging to this day and my love handles have never returned.

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The Best Body Weight Workouts for Weight Loss and Fitness

 

Body Weight Workouts for Weight Loss
Body weight workouts are the best options to go for when it comes to losing weight and maintaining fitness.

They are a combination of cardiovascular and muscle building bodyweight workouts, facilitating burning of fat and increased metabolism. These exercises are often considered for military fitness training, martial arts, sports, dance and other activities. The best thing about these body weight workouts is that they don't require any equipment so they can be done at home, offices, parks and even in hotel rooms.

The Body Weight Workout Routine
Bodyweight Squats
The squat is an important exercise for building muscle, power and strength. It primarily works on the glutes (buttocks), the quads (outer thighs) and other leg muscles. Squats are great for strengthening lower backs.

Athletes, swimmers, skiers, dancers and martial artists will benefit most from these exercises.

Push ups or Press ups
Push ups and press ups are core bodyweight workouts. They strengthen the shoulders, triceps, forearms and backs, making them much leaner. These exercises can be modified to suit the strengths of people. Press-ups can be done against walls and push ups can be done on knees or with the use of stability balls. Martial artists often demonstrate one-hand push ups.

Lunges
Lunges are often considered second to squats in terms of developing glutes and thighs. They may be simple to perform but people of added weight may find them hard work. Dumbbell lunges can be great body weight workouts for weight loss starters since doing these do not require squat racks.

The Plank
The plank is often used as basis for evaluating core strength. It is demonstrated with the body supported either by the hands, feet, or forearms in classic press-up position. When doing the plank, it is important to keep your back straight up. When it starts sagging, it means you are getting tired and must take time to rest. Planks can be performed on the side, in half or in full position.

Jumping Jack
This is perhaps the most old school from the workout options but is great for burning fat and increasing the heart rate. Jumping jacks are performed by jumping to one position with widely spread legs and hands touching or clapping overhead. Intensive versions include bending over and reaching the ground between the jumps.

Mountain Climbers
Mountain Climbers can be great for core and bodyweight cardio strengthening. They primarily work on the abdominals, legs, chest and shoulder altogether. Begin with a push-push up position but with one leg bent forward. Simply switch your legs so one will always be straight behind, with the other bent beneath your torso. You can work slow or fast, depending on the pace you're comfortable with.

Abdominal Cycles
Abdominal cycles are great for strengthening the abdomen and building abs. There are a variety of cycling exercises that can be considered. Bicycle kicks include lying flat on the floor with arms behind the head and bringing the elbows over to one knee at a time in a twisting motion. Another exercise is cycling on air. This is demonstrated by lying on the floor and bringing the legs up on the air in a cycling or pedaling motion.

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Healthy Eating For Weight Loss - Nutrient Deficiency

 If you are looking at the idea of healthy eating for weight loss reasons, then you should be congratulated on your foresight, because healthy eating isn't just about weight loss. Healthy eating is all about having good health. With this in order, you can't help but have a great looking, trim body.

It's a question of looking at the problem in a different way. Although your target may be to lose weight, if you focus on your health instead, the weight will fall off seemingly all by itself.

Most people eat unhealthy food as this is cheap, quick and readily available. This is attractive when you have multiple roles in life, keeping you busy. What you may not realise is the enormous damage you are setting up for yourself and your family for the future.

Unhealthy food is nutrient deficient. This means your body cannot work properly. And so you get ailments, diseases. When your body is deficient in nutrition, it also makes you constantly hungry. This is in an effort to get you to provide it with some proper food. But you keep eating the wrong foods, which makes your body more hungry.

The end result is not only more ill health, but excess weight gain, even obesity.

Healthy eating means you feed your body with all the right nutrition so it feels good and is satisfied. When your body is nutritionally satisfied, you no longer feel hungry. The interesting spin off from this is that you no longer crave unhealthy food. Instead, all you want is good, wholesome, nutritious food. Your body comes alive.

It's the unhealthy foods which make you fat and unhealthy. And keeps you dull, unable to realise that you need real food.

Sadly, there is little real health education about today and even less proper nutritional education. Most people have been taught to eat all the wrong foods. You have been taught that the wrong foods are healthy, whereas the reverse is true.

Even doctors are not trained in nutrition. Yet most people feel they should go to their doctor for advice on nutrition. Most have as much information as you do.

There are many diets and dietary fads currently available, marketed by people who have little nutritional knowledge. Many do allow you to lose weight, sometimes quite rapidly. But the majority of them are unhealthy. This means that the weight loss cannot last. This means your health is likely to suffer.

When you make a conscious effect to understand that only in healthy eating can your body make permanent changes to a healthy weight. Healthy eating for weight loss means you can eat as much of you want of the right foods, and still lose weight.

Download your free report on tips of how to lose weight without dieting, by clicking on the link below.

For your free report on how to improve your health as well as your weight, click on Healthy Eating and Weight Loss

Article Source: http://EzineArticles.com/?expert=Madeleine_Innocent

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Healthy Weight Loss Is A Partnership Of Exercise And Diet

 

Diet and exercise is a bit like a balance sheet for you body with diet accounting for calories coming in and exercise for those going out. For a healthy weight loss, you must eat fewer calories than your body uses. Eat more than it requires and the extras will be stored as excess body fat.

Because one pound of fat is about 3,500 calories, it takes one week of eating 500 fewer calories per day (500 x 7 = 3,500) to lose that pound. Alternatively it can be shed by "burning off" an extra 3,500 calories through increased exercise and activity.

The best way to lose and keep off weight is by combining increased activity with lower calorie consumption. Cutting 250 from your daily diet and burning off another 250 through exercise adds up to the daily target required to achieve that pound per week weight loss goal.

How to make the diet and exercise partnership work for you:

Learn to love the right foods: Instead of getting your enjoyment from desserts, fry-ups, fast foods and the like, learn to enjoy healthy meals that are low in sugar and fat but high in taste and nutrition. Pick your top five favourites and always have them available as part of your healthy weight loss diet.

Set achievable goals: Because healthy weight loss takes time it can sometimes be tough to stick with your weight loss programme. Setting and achieving small goals is a great way to keep motivated. Start with a modest target of losing a few pounds each week or month. When you hit these, your confidence will rocket and you’ll be ready for the next challenge. Before you know it, you’ll reach your ideal weight.

Get excited about exercise: Make it easier to stick with your weight loss programme by choosing an exercise you enjoy. Set yourself targets. If you’re a swimmer, push for those extra lengths. If you walk or run, use a smart phone app to track your progress. If you’re struggling for motivation, consider exercising with a friend or in a group.

Enjoy the occasional treat: Don’t depress yourself with the thought that you can never again eat a favourite food such as pizza, chocolate or chips. Learn to enjoy them in moderation and you won’t need to completely give them up. Through regular exercise and a nutritious weight loss diet, your body’s balance sheet should soon be healthy enough for you to afford it. So celebrate special occasions with a favourite treat. Just don’t make a habit of it!

Change your lifestyle: If you take the attitude that a weight loss diet and exercise plan are only required until such time as you reach your ideal weight, it’s likely you will eventually pile the pounds on again. But if you learn to enjoy exercise and good food as part your new lifestyle routine, and overcome the emotional eating habits at the root of your previous behaviour, you will soon accomplish your goals far more easily than you ever thought possible.

read more about  Healthy nutrition

Continue Reading...

The Best Body Weight Workouts for Weight Loss and Fitness

Body Weight Workouts for Weight Loss
Body weight workouts are the best options to go for when it comes to losing weight and maintaining fitness. They are a combination of cardiovascular and muscle building bodyweight workouts, facilitating burning of fat and increased metabolism. These exercises are often considered for military fitness training, martial arts, sports, dance and other activities. The best thing about these body weight workouts is that they don't require any equipment so they can be done at home, offices, parks and even in hotel rooms.

The Body Weight Workout Routine
Bodyweight Squats
The squat is an important exercise for building muscle, power and strength. It primarily works on the glutes (buttocks), the quads (outer thighs) and other leg muscles. Squats are great for strengthening lower backs. Athletes, swimmers, skiers, dancers and martial artists will benefit most from these exercises.

Push ups or Press ups
Push ups and press ups are core bodyweight workouts. They strengthen the shoulders, triceps, forearms and backs, making them much leaner. These exercises can be modified to suit the strengths of people. Press-ups can be done against walls and push ups can be done on knees or with the use of stability balls. Martial artists often demonstrate one-hand push ups.

Lunges
Lunges are often considered second to squats in terms of developing glutes and thighs. They may be simple to perform but people of added weight may find them hard work. Dumbbell lunges can be great body weight workouts for weight loss starters since doing these do not require squat racks.

The Plank
The plank is often used as basis for evaluating core strength. It is demonstrated with the body supported either by the hands, feet, or forearms in classic press-up position. When doing the plank, it is important to keep your back straight up. When it starts sagging, it means you are getting tired and must take time to rest. Planks can be performed on the side, in half or in full position.

Jumping Jack
This is perhaps the most old school from the workout options but is great for burning fat and increasing the heart rate. Jumping jacks are performed by jumping to one position with widely spread legs and hands touching or clapping overhead. Intensive versions include bending over and reaching the ground between the jumps.

Mountain Climbers
Mountain Climbers can be great for core and bodyweight cardio strengthening. They primarily work on the abdominals, legs, chest and shoulder altogether. Begin with a push-push up position but with one leg bent forward. Simply switch your legs so one will always be straight behind, with the other bent beneath your torso. You can work slow or fast, depending on the pace you're comfortable with.

Abdominal Cycles
Abdominal cycles are great for strengthening the abdomen and building abs. There are a variety of cycling exercises that can be considered. Bicycle kicks include lying flat on the floor with arms behind the head and bringing the elbows over to one knee at a time in a twisting motion. Another exercise is cycling on air. This is demonstrated by lying on the floor and bringing the legs up on the air in a cycling or pedaling motion.

Crunches
Doing these body weight workouts for weight loss are best for toning down belly fat especially when done with proper breathing techniques. There are several exercises which you can consider, including regular crunches, oblique crunches, right and left side crunches, reverse crunches and bicycle crunches. Choose the bodyweight exercise that you feel comfortable doing and that which your body can sustain.
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10 Easy Steps To Healthy Eating On A Tight Schedule

One of the most common excuses for not being able to choose healthy foods on a busy schedule is lack of time. If you feel crunched for time, you may push food to the bottom of the list because it seems like there aren't enough hours in the day to shop, prepare, cook, and then sit down to eat.

Believe it or not, this excuse actually makes you less effective in your daily life! Food fuels everything we do, and if we choose not to give ourselves good fuel then we run less efficiently. If you make the time to care for yourself then you will have the energy to get more done and do better work.

But when you hardly have time to breathe in the midst of your existing routines and responsibilities, how can you fit healthy eating into your schedule? The truth is that you can't, unless you put systems in place to help yourself out. In order to consistently create time for healthy meals and snacks, you need a set of steps that can be repeated over and over to promote efficiency.

Try this simple system to make fueling yourself part of your weekly routine:

1. List 10 non-starchy vegetables that you enjoy eating (ex: broccoli, cauliflower, asparagus, spinach, kale, etc.

1. List 10 proteins that cook quickly (ex: thin cuts of meat or fish, eggs, canned beans)
2. List 10 starches or starchy vegetables (ex: corn, sweet potato, whole grain pasta)
3. Create 7 quick dinner ideas, one for each night of the week, by mixing and matching one item from each category; there are hundreds of combinations just using the foods in your three lists!
4. Start your grocery list by adding all the dinner items you selected, then fill in foods for breakfast and lunch along with anything that ran out during the week
5. Organize your list by sections of the grocery store--such as produce, dairy and meat, dry and canned, frozen--to streamline your time shopping
6. Make one grocery trip for the week using your shopping list; think of how much time you'll save if you currently pick up just a few things multiple times per week!
7. Set aside a half hour each night to cook the food you bought; most of the foods on your list will cook within ten minutes in a saute pan on the stove, and really need nothing more than olive oil, salt and pepper to taste fresh and delicious
8. When you prepare something that takes more time, such as baked potatoes or brown rice, always cook extra--then you can enjoy your leftovers for lunch or dinner the next day to have healthy food ready to go with no cook time!
9. Repeat these steps each week using the same three lists you started with, but try creating new mix-and-match meals for variety

Within a few weeks you will find that you have more energy, and with very little effort you will get more done in less time!

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