Living Naturally Healthy
Be Great in 2008Archive for lose weight
What is a serving size?
Breaking away from the “bigger is better” mentality will help to whittle away the waistline and help to promote a healthier lifestyle. Compared with serving sizes of decades ago, serving sizes of today are greatly larger, upwards of 25%. With this being the case, it is no wonder we as a society we are plagued with an onset of diet related diseases and complications. From heart related issues to diabetes how and what we eat is effecting our lifestyles more and more.
Understanding what a serving size is and adopting the practice of portion control is the best way to lose weight. Once a grasp of what a portion size is equivalent to, one can then begin the discipline of control to lose weight.
Making the switch from a larger plate to a smaller one will help in avoiding the temptation to overfill our tummies with extra calories. Also taking the time to measure out food portions for a week or two will help to visualize a serving size.
Using your hand as a guide, a serving of meat or fish is about the size of your palm, minus the fingers. The size of your thumb to the first joint is equivalent to a serving of cheese. If you are hungry and get the urge to snack, remember that a serving size is a handful, not a bagful.
A handy helper when figuring out serving sizes is the nutrition labels on the packages. Measuring out servings and placing in individual plastic bags is the best way to lose weight. Some products even come with a handy serving gauge built in on the sides of the packaging to help reduce the likelihood of overindulging.
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Powerful Cranberries
Say “Yes” to a second helping of cranberries this Thanksgiving! More than turkey day staple, the health and nutritional values of cranberries are essential to everyday health.
Flavoring everything from muffins to energy drinks, this native berry to New England is packed with many healthful and dietary properties. Popularly know for their effectiveness in fighting urinary tract infections, research has also shown cranberries to be a beneficial factor in blocking harmful bacteria that is responsible for ulcers and certain cancers of the mouth.
Cranberries contain proanthocyanidins, which are nutrients that prevent certain bacteria from sticking to the insides of our digestive system. This is very beneficial in that research suggests that the anti-stick properties of cranberries are responsible for the anti-stick of harmful bacteria such as E.Coli.
Loaded with anti-oxidants, cranberries help build a healthy immune system and ward off free-radical cells that might cause heart disease. This is great news for the approximate one in four Americans who suffer from some from of heart disease.
As it has been well documented by now, calcium is a vital part of strong and healthy bones as well as a necessary component to lose weight. Great news for cranberry lovers, one serving of cranberries contain 10% of the recommend daily allowance of calcium.
Finally cranberries are loaded with vitamins, minerals and fiber. All of these components are characteristic of fruits and vegetables. In addition to portion control, diets that are high in fruits, vegetables and fiber is one of the tried and true weight loss tips.
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Free Weights
A necessary complement to any diet followed by those trying to lose weight is the addition of a free weight regiment. While often overlooked, a free weight routine will help your body build more lean muscle mass thus increasing the body’s ability to burn more calories and fat.
While people may fear that pumping iron will make them bulk up, the truth is that lifting weight will help give definition and tone to muscles. Lifting weight also is beneficial as it increases bone density and strength. An increase in stamina and power are also benefits of lifting weight.
Incorporating a routine that involves all muscle groups is the best way to lose weight.
Contrary to popular belief, it is not necessary to lift a large amount of weight. Using a lighter weight with more repetitions is the best way to add tone and definition without the bulk, whereas doing few repetitions with a heavier weight will add bulk.
If you are new to using free weights, it is important to seek the guidance of someone experienced with using free weights. Proper form and equipment is necessary to avoid injury and harm. Additionally for those lifting a large amount of weight, it is important to have a spotter present to assist in the exercise.
Different from using weight machines, free weights offer a greater range of motion and resistance to the person doing the exercise. This is an added benefit when it comes to targeting specific areas and muscle groups.
Adding a strength training routine to your current exercise program does not have to be expensive. Free weights are often inexpensive and are easily stored. Using items around the house is a creative way to come up with free weights. Jugs of water or canned goods can be used as free weights for those who want to lose weight.
Keywords: Free weights, Strength training, lose weight, best way to lose weight
Getting More Bang for Your Nutritional Buck
A dollar certainly does not go as far as it used to before. Nowhere is this more apparent than at the grocery store. Trying to plan healthy and nutritious meals while on a mission to lose weight may seem like an impossible task but following these specific weight loss tips will be friendly to your budget and figure.
1. Pick up a Sunday paper and start clipping coupons: Many manufacturers spend a lot of money printing and distributing coupons in the Sunday paper. By taking a few moments each week to cut out the savings, you can save hundreds of dollars each year. Also, as an incentive to shop at their store, most super markets will double the value of a coupon up to a dollar. Also, search the store weekly flyer for additional values: With competition being tight, stores are aggressively competing against each other to maximize business. This being said, many stores offer a two for one special on many everyday staples such as cereal and meat products.
2. Plan meals in advance: A little forethought can save time and money when sharing key ingredients. For example if chicken is on sale at a great price, it is a very versatile ingredient that is adaptable to many dishes. If you don’t feel like chicken more than once in a week, freeze it for later use.
3. Buy in bulk: Membership clubs are a great way to cut on the cost of food. This is a great place to stock up on canned goods and nonperishable ingredients like grains, and rice. Beware of the candy isle though if you are trying to lose weight!
4. Grow your own produce or visit a local farmers’ market: Growing your own produce is a great hobby as well as a great way to save money. Growing your own produce also assures you that no harmful pesticides were used. If you don’t have time to explore your green thumb, visit your farmers market for great values. Once you taste fruits and vegetables from a local market you will never buy produce from the store again.
5. Go to the store on a full stomach: Going to the store on a full stomach will reduce the chances of filling your cart up with junk food.
Milk…Does a Body Good
Everyone is sporting them these days, from Martha Stewart to Laila Ali, the milk mustache is the latest fashion statement to hit the town. Recent popularity in drinking milk has sprouted from research results suggesting that calcium, a plentiful mineral found in milk, may increase fat burning in cells and thus increase results for those people who want to lose weight.
Research shows that fat burning in cells is a direct correlation with the levels of calcium in cells. The higher the level of calcium in a cell, the greater the fat burning that occurs. While dairy products with calcium are an effective way to lose weight, the best way to lose weight is to monitor your diet and exercise regularly.
When choosing dairy products, it is important to stick with low-fat dairy products, as high fat products can lead to weight gain. Examine what constitutes the dairy in your diet now; obviously skim or fat free milk is better for you than whole milk. If you are currently drinking whole milk gradually work your way down to milk with a lower fat content. Low Fat yogurt, when mixed with fruit makes a great meal. Substituting yogurt for calorie rich dairy products like sour cream is also a great way to lose weight.
Besides the slimming effects calcium has on your waistline, calcium is also a vital mineral for maintaining strong, hard and healthy bones and teeth. Daily calcium supplements may help lower the risk of osteoporosis in aging women. While many women take calcium supplements later in life, it is important to be proactive in the fight against brittle bones. Making sure to get enough calcium as a child and teenager is the best proactive stance against osteoporosis later in life.
Milk…Does a Body Good
Everyone is sporting them these days, from Martha Stewart to Laila Ali, the milk mustache is the latest fashion statement to hit the town. Recent popularity in drinking milk has sprouted from research results suggesting that calcium, a plentiful mineral found in milk, may increase fat burning in cells and thus increase results for those people who want to lose weight.
Research shows that fat burning in cells is a direct correlation with the levels of calcium in cells. The higher the level of calcium in a cell, the greater the fat burning that occurs. While dairy products with calcium are an effective way to lose weight, the best way to lose weight is to monitor your diet and exercise regularly.
When choosing dairy products, it is important to stick with low-fat dairy products, as high fat products can lead to weight gain. Examine what constitutes the dairy in your diet now; obviously skim or fat free milk is better for you than whole milk. If you are currently drinking whole milk gradually work your way down to milk with a lower fat content. Low Fat yogurt, when mixed with fruit makes a great meal. Substituting yogurt for calorie rich dairy products like sour cream is also a great way to lose weight.
Besides the slimming effects calcium has on your waistline, calcium is also a vital mineral for maintaining strong, hard and healthy bones and teeth. Daily calcium supplements may help lower the risk of osteoporosis in aging women. While many women take calcium supplements later in life, it is important to be proactive in the fight against brittle bones. Making sure to get enough calcium as a child and teenager is the best proactive stance against osteoporosis later in life.
Healthy Snack Options
It is well after lunch but not quite dinner, your stomach is growling, what are you to do? While it may be tempting to give in to the vending machine there are many more healthy and nutritious options to indulge in. Particularly if you are trying to lose weight the following options are especially for you.
Apples and Peanut Butter :
This fantastic combination will satisfy many of your cravings. The sweetness of the apple combined with the creamy and rich texture of the peanut butter is a definite treat that is good for you too. Apples are packed with vitamins and minerals as well as fiber which most of us do not get enough of in our diets. Peanut butter provides protein which will help fill you up and give you energy to get to dinner.
Trail Mix:
While consumed in moderation, trail mix is a great snack for those who want to lose weight. Trail mix can be purchased premade or you can easily make your own. Try mixing some heart healthy walnuts or almonds with coconut flakes, pumpkin seeds, and dried cranberries with a few pieces of chocolate. This is the perfect snack to attack the sweet and salty cravings.
Cheese:
Loaded with calcium, cheese is a great snack. Recent studies show that people who are trying to lose weight, lost more weight when consuming more calcium rich foods than those who did not. Many companies now offer individually wrapped portions that are convenient for travel and on the go. Be aware of the type of cheese you choose. Softer cheeses are often higher in fat than harder cheeses.
100 Calorie Packs:
One of the greatest products to hit grocery market shelves since sliced bread are the 100 calorie snack packs. These proportioned packages contain our favorite indulgences in 100 calorie portions. We now do not have to feel like we are depriving ourselves. Just remember to limit the indulgence to one. While the portions are smaller they still contain sugar which can sneak up if not being watched.
Achieving a Positive Body Image
Take a moment to close your eyes and visualize yourself. Is what you see an image that conjures up positive or negative feelings? Body image equates to our perception of how we physically see ourselves, and how we feel about ourselves. Yes we all have imperfections, but let’s face it that is what makes us unique, what make us who we are.
When we own a positive body image, we are comfortable with who we are, how we look and how we feel. A positive body image is one that appreciates the body for what it is and accepts the fact that very little can be done to change certain factors. Unfortunately, negative body images stem from unrealistic illusions that are obsessed over.
Since many feelings of a negative body image are based on weight, the decision to lose weight is a great way to begin the process of turning the negative into a positive. Starting an exercise regime that consists of weight training as well as cardio based activities is the best way to lose weight . Eating a healthy diet that is well balanced and low in sugar and processed foods is the second part of the equation to lose weight.
While we cannot all look like the airbrushed models on magazine covers, we can certainly feel good about who we are and make healthy decisions.
Yoga for Weight Loss
Increasing in popularity in Western cultures, the practice of asana, or yoga, as it is more popularly known, is a series of movements that are done in sequences that maximize the flow of oxygen and blood through the body. Focusing on the mind, spirit and body in union, yoga provides numerous health benefits.
Originating over 5,000 years ago this Hindu philosophy is a great way to lose weight. Involving the body as a whole, those who practice yoga achieve multiple benefits of which include strength, flexibility, and confidence.
Based o n a sequence of poses, yoga is also the best way to lose weight because those who practice yoga have achieve better breathing, posture, and muscle tone. Building muscle tone is a necessary component for fat burning.
The practice of yoga is an individual experience. Unlike other activities, which are based on competition, yoga is a personal journey that focuses on physical, mental and spiritual growth of each individual. It has been said about yoga that the physical achievements lead to spiritual discovery.
Since yoga is a personal experience, no matter what the level of fitness an individual is at, everyone can participate. Starting off slow and building up to a challenging practice is the best way to practice. Often times however, the intensity of a yoga regime is not enough to raise your heart rate to a level of aerobic exercise. In this instance it is recommended that it be practiced in conjunction with a running or walking routine.
Due to the gentle nature of yoga, many pregnant women are able to participate in yoga during pregnancy, and find it a great way to lose weight fast after birth.
