No Picture
General Article

The Pros and Cons of Eating Fish

The Pros and Cons of Eating Fish With everyone clamoring for sushi these days, it is important to know the pros and cons of eating so much fish. Fish has been found to be a good source of a number of important nutrients, but there are some thing that you must consider if you choose to implement a fish-heavy diet in your life. If you enjoy eating fish, you could be protecting yourself from heart problems. The American Heart Association has recommended that you eat fish twice a week to help protect you from cardiovascular disease. They especially tout the benefits of consuming fatty fish, such as mackerel, albacore tuna, salmon, and sardines, among others. The reason why doctors encourage the consumption of fish is because it contains two types of omega-3 fatty acids that are excellent for your health. Omega-3 has been found to promote circulatory system health because they stimulate blood circulation, and may lower blood pressure. Also, omega-3 contributes to the breakdown of fibrin, the buildup of which can lead to blood clots. Lastly, some preliminary studies have shown that they may protect against cancer as well. Most fish contain two different types of omega-3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The reason why fish are such a good source of these two substances are that omega-3 is usually pretty difficult to acquire, and they are present in fish in a fairly concentrated amount. You can also take fish oil pills if you do not eat enough fish to naturally ingest omega-3 fatty acids. If you are looking for a fish high in omega-3, salmon is one of your best choices, followed by pollock and flounder or sole. However, eating too much fish can also be detrimental to your health if you have it too much. Fish tends to be at risk for carrying mercury, which can be especially harmful for pregnant women, causing birth defects in their unborn babies. Additionally, some farmed fish, especially salmon, has been show to have high levels of dioxins and PCBs. These are chemical by-products of industrial processes that can cause liver damage and developmental problems in children. Because mercury builds up and transfers from animal to animal, fish higher up the food chain can carry higher levels of the toxin than lower-level consumers. Big fish, such shark, king mackerel, orange roughy, and swordfish usually have more mercury in their systems than things like tilapia, salmon, whitefish, and freshwater trout. Lastly, some people are choosing to take fish oil supplements for their healthy fatty acids rather than eating the animals themselves. This is because many species are in danger of being overfished, and other things like habitat destruction is leading to a loss of a number of aquatic animals. However, you can check to see the populations levels of fish or you can turn to consuming farm-raised fish to help protect the environment and its denizens. For more information on healthy eating habits, delicious recipes, and other health-related topics, check out the interesting and informative Health Directory today.…

No Picture
General Article

Healthy Eating – It Will Work Wonders for You

Healthy Eating – It Will Work Wonders for You There is a lot of myth and misconceptions surrounding healthy eating amongst people that requires solving. Healthy eating is not about maintaining strict and unrealistic diet plans and nutritional philosophies, keeping your body weight to a minimum or depriving yourself of the foods that you love. It is rather about staying happy and light and keeping yourself as healthy as possible by eating smart, learning to modulate your diet and knowing what works for you and then using it to your benefit. Your food choices aren’t just about what you eat but how you eat it and help to defend your body against diseases like heart diseases, diabetes and cancer. A complete and wholesome nutrition not only enhances your fitness but also boosts your energy, sharpens your memory and improves your mood. Therefore reinvent your diet and learn how to create and maintain a healthy lifestyle sans diseases in a few simple ways: Modifying your diet plan and expecting results overnight is unrealistic. You must realize that creating a good lifestyle requires time and patience, so start from scratch and move step by step and instead of being busy counting calories after every meal that you take learn to include all the essential food groups such as carbohydrates, vegetables and fruits, proteins and dairy products in your meals. Too much or too little of nothing is good and the key to a healthy diet lies in moderation and so do not overeat. Enjoy the food that you’re eating because this will improve your metabolism and thus your body’s ability to burn calories. Maintaining a proper body weight is essential for healthy living. Your right weight depends on a variety of factors such as sex, height, age and heredity. Excess body fat can cause heart diseases and diabetes etc; similarly very low weight can cause fatigue, depressions and other diseases. Hence activities to facilitate weight loss should be followed for people with excess body weight. Exercise is a dieter’s best friend. It not only burns those extra calories but also improves your body’s metabolism thus not only helping you to beat the bulge but also reduces the risk of various diseases. Research shows that three 10-minute spurts of exercise per day is equivalent to one 30 minute workout so start by taking the stairs instead of the elevator and going for long walks. Do not deprive your body of its share of rest and reduce stress and stress related activities in your life. Enjoy every moment and lead a happy life without worries. Remember that you can never lead a healthy lifestyle if you’re mental and psychological condition is unhealthy and if you have space for worries and depressions in your life. Thus in a nutshell the path to fitness and healthy leaving is simple if you know what to do and how to do it. Control your diet, gain optimum nutrition and exercise regularly to achieve weight loss and lead a happy and healthy life.…

No Picture
General Article

Carb Consumption Safe Zones

Carb Consumption Safe Zones Many folks wonder about carbohydrate consumption in relation to weight-loss. There are several studies with differing standpoints on the topic, but from my experience, and the results I have seen with my clients – low-carb is usually the way to go. How low should you go? I’m glad you asked. Everyone is different, and everyone’s body responds differently depending on composition and the results one is looking to achieve (weight-loss, muscle gain, etc.). There are “safe zones” as I like to call them, and the key to achieving your goals lies within these zones. I have created a rough outline of carb consumption safe zones for everyone below. Print it out and post it on your fridge, maybe it will prevent you from reaching for the [insert high-carb food of choice here] next time you’re trying to stick to a diet. Feel free to share it as well. ————————————– CARB CONSUMPTION SAFE ZONES ————————————– DANGER ZONE: 300 (or more grams) Eating this many carbs or more per day for normal individuals tends to lead to obesity and disease WEIGHT-GAIN ZONE: 150-300 You will either gain muscle mass or fat depending upon whether your body requires glycogen (carbs) replenishment… Example A (fat gain): Individual does not exercise. Low activity level Example B (muscle gain): Individual lifts heavy weights. Very active. Exercises 4 or more days per week. MAINTENANCE ZONE: 100-150 This is the zone I put most of my clients in (and the one I step into about once a week) Manageable for most Allows for your to maintain current body composition Promotes weight-loss and muscle gain (on a clean eating regime’ and quality exercise program) LEAN ZONE: 50-100 This is where you go when you really want to shed the fat Allows you to chip away at or maintain a single digit bf% This zone may be challenging for many at first, however the body will adapt after a few days Ensure you are increasing protein and healthy fat consumption to make up for lost calories and energy due to lower carb consumption. THE LO-NO ZONE: 50 grams or less This puts your body in ketosis (when you burn fat for energy instead of carbs!) Increased protein and healthy fat consumption is essential to ensure you are getting adequate nutrition ————————————– With all eating regimens, it is critical to have your nutrition and exercise down pat. Most importantly, you must identify what you want your body to look like before beginning, in order to have a goal to work towards daily. Until next time, Dean Bocari…

No Picture
General Article

Food Cooking and Preparation Techniques – So Important For Weight Loss

Food Cooking and Preparation Techniques – So Important For Weight Loss If you already know you have to follow a proper diet to lose weight and eat regularly preferably 4-6 meals per day in small quantities, that’s already a big step ahead. You’ve already made a wise choice to eat healthy, low fat and low sugar foods. But did you also know that how you prepare your meals is of paramount importance for weight loss? It really is. Let me explain. Ok, you’ve opted for a skinless chicken breast which is very low in fat, hence you’re already eating healthily but what about your cooking technique? This matters a lot as well. If you’re going to deep fry that chicken breast in oil or using too much oil while stir frying, you’re diminishing the value of that chicken breast as compared to if you were to boil it, grill it or bake it for instance. Low fat cooking methods are recommended if you want to lose weight. Another example is a salad. OK you’ve got a fine salad which does not have any fat but what you add in your salad like the dressing can have a negative impact on your weight loss goals. If you add a high fat dressing in your salad, this will impede your weight loss objectives. Or what if you eat a potato but you add high fat butter or mayonnaise with it. This is a sample of a wrong diet for a weight loss individual. Now let’s see. If you were to eat a plain boiled skinless chicken breast with some salt for seasoning, a plain salad with some olive oil and a plain baked potato, see the difference how you’ve been able to remove all the unhealthy items which will only be beneficial and favorable for your weight loss.…

No Picture
General Article

Fitness For Anyone With These Easy Tips

It really doesn’t take multiple hours at the gym to become more fit and get into better shape. This article will show you the different options that are available to you, besides the gym, to get fit.

If you want to get in shape, you will want to exercise on a regular basis. Instead of just exercising every once in a while, set up a regular time for you to exercise and do it every day or every other day until it becomes a habit. The more you exercise the better shape your body will be in and the better you’ll feel.

A great tip for healthier living is to perform strength training. Strength training keeps your muscles strong and healthy. Having more muscle mass is a great way to manage your weight because the more muscle mass you have, the more calories you can consume. This is because the extra calories will go to the muscle instead of the fat. Strength training is also helpful in preventing osteoporosis.

Fitness

If you’re trying a fitness routine on for size, make sure your shoes fit the bill too! Buy your workout shoes at the end of a workday when your feet are at their largest. This way, your shoes will fit throughout your workout routine as your muscles stretch. It will also ensure that your leg muscles are properly supported.

In order to achieve the best results from your fitness workout, stay hydrated. If you sweat out too much of your body weight, it creates stress on your cardiovascular system, which can negatively affect your performance. Approximately 2 hours before your workout, drink at least 16 oz (two cups) of fluids. While exercising, drink about 10 oz every 20 minutes: more if it is a high intensity workout. Upon finishing your workout, drink another 16 oz. This may seem like a lot, but it is surprising how dehydrated you can become in a very short time.

Good Health

Relaxation is key to keeping good health and fitness. Sure you might exercise and eat healthy and maintain all of those things to keep your nice figure, but if you don’t give your mind and body a rest, it will become unhealthy and other things will begin to fail as well. A massage is a great way to relax and also give your body and muscles the reward they deserve for following such a strict regimen.

Check that a fitness club pays attention to a member’s health conditions. When choosing the right fitness club, be sure that they have a good health screening procedure in place. New members should always be screened for heart disease, and at least one member of staff should be CPR certified. There should also be an emergency response plan in place in case of illness or injury.

Getting your body into better shape can be quite a challenge, but it can be enjoyable at the same time. In order to add more interest to your workout routine, try incorporating some of the tips detailed in this article. Fitness should be viewed as something that will require effort every day. Exercise more often, and you will begin to see the results.…

No Picture
General Article

How to Be Fit All Year Long

How to Be Fit All Year Long As a fitness instructor, I often see major fluctuations in class attendance from month to month. In January, May, and September, my classes are packed. You know exactly what I mean. New Year’s resolutions, pre-summer, and “kids back in school” all send us into a sudden fitness mania. We rush to the gym to pump some iron or to a group exercise class. We might even stand near the instructor, admiring our efforts in the mirror. Others hire a personal trainer. Then, almost out of nowhere, life interrupts. The excuses are plentiful and often legit. Sadly, these almost impulsive decisions to become fit are rarely successful. The sense of failure that accompanies a short-lived resolution can send us on an unhealthy tailspin. The solution is to choose a fitness goal and stick to it. Easier said than done, right? Not really. A true fitness goal needs to be well-planned, honest, and supported. How you ask?: 1. Create a realistic SMART (specific, measurable, attainable/realistic, and timebound). For example, “I will lose 8 pounds by the end of four weeks, which will be August 8th, 2011, by improving my diet, reducing calories, and increasing physical activity.” Write your goal down and tell family and friends about it. The key is to make yourself accountable for the goals you set. 2. Monitor your progress often. Keep a food journal and commit to weighing in on the same day each week. Don’t be discouraged if the number isn’t what you expected, but analyze your recent habits. 3. Recruit others to work out with you. Make sure that it’s someone who is just as enthusiastic and committed as you are, don’t let anyone sabotage your efforts. 4. Reward yourself for the baby steps. The reward shouldn’t be detrimental to your goals! Stay away from any alcoholic, sweet, or high fat reward. 5. Run. There is NO better exercise than running. Sign up and train for a local race. Make sure you announce your intention to as many people as possible, including social networks (i.e. Facebook, Twitter). Healthy competition against others, or against yourself, will help you stay on track. You’ll be hooked after your first race. Of course, if your joints disagree with running, choose a less high impact activity like swimming. 6. Join a fun fitness class that you enjoy. Zumba, Turbo Kick, and Masala Bhangra all offer fast and catchy beats. Find a qualified instructor (fitness certifications) and get hooked. Go consistently! Whatever you decide, make it a long-lasting habit. The only way you’ll progress is if you stick with it! So, “congratulations, today is your day. You’re off to great places, you’re off and away!” Go for it!…

No Picture
General Article

Type 2 Diabetes – Do Commercial Diet Plans Really Work for Diabetics?

Type 2 Diabetes – Do Commercial Diet Plans Really Work for Diabetics? What’s not to love about a fast weight loss diet like the Atkins plan that lets you eat bacon? High-protein diets go in and out of fashion about every 10 years. First popularized in the United States just after the Civil War, diets that are high in protein and fat and exclude carbohydrates, nearly always result in fast weight loss. Why do you lose weight quickly on a high protein, high fat diet? That’s because you only need to eat 1,200 calories less to lose 3 or 4 pounds (1.4 to 1.8 kg) of water weight. High protein diets kill your appetite because, even if you love to eat meat, you probably don’t love to eat just meat. In just a day or two you will have deprived yourself of 1200 calories or 5040 kj and you will have lost 3 or 4 pounds or 1.4 to 1.8 kg. And, to be fair, people can lose weight and keep it off on high-protein and low-carb diets. They just don’t usually lose very much. In fact, people don’t lose much weight long-term, on any of the popular commercial weight loss programs. Here are the statistics: 1. Atkins: The February 26, 2009 edition of the New England Journal of Medicine published a study finding the average Atkins dieter weighed 13 pounds (5.9 kg) less six months after starting the program, and 9 pounds (4.1 kg) less after following Atkins for a full two years. 2. South Beach: The average South Beach dieter loses 14 pounds (6.4 kg) in the first 12 weeks, but gains 6 pounds (2.7 kg) back over the next 18 months, with a long-term weight loss of 8 pounds (3.6 kg). 3. Nutrisystem: Referring only to a low-glycemic index diet and not referring to Nutrisystem by name, an Israeli study found that Nutrisystem dieters weighed an average of 6 pounds (2.7 kg) less two years after going on the program. 4. Slim Fast: The average Slim Fast dieter weighs 2 pounds (.9 kg) less a year after going on the diet. 5. Weight Watchers: The average Weight Watchers dieter goes off the program and weighs one pound more twelve months after starting the plan. And what about the cost of these plans? These results tell us that you’ll spend an average of $1,000 to lose a pound or half a kilogram… except while you are on Weight Watchers, when you’ll pay to gain weight. Nonetheless, many dieters manage to lose 30, 40, 50, or even 100 pounds and keep them off. They just learn the way to weight loss that helps them keep their blood sugar levels in check… which is the real secret to weight loss for the person with Type 2 diabetes.…