The basic steps to good nutrition come from a diet that:
-helps you either lose weight or keeps your Body Mass Index in the "healthy" range.
-is balanced overall,with foods from all food groups,with lots of delicious fruits, vegetables,grains,and fat-free or low-fat milk and milk products.
-is low in saturated fat,trans fat,and cholesterol.Keep total fat intake between 20 to 35 percent of calories,with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
-includes a variety of fibrous food for a proper bowel movement.
-includes a variety of fruits and vegetables.
-has a small number of calories from added sugars (like in candy,cookies,and cakes).
-has foods prepared with less sodium or salt.Dont forget,salt is a poison and it affects you later in your life.
-does not include more than one alcoholic drink per day.
Monday, November 20, 2006
Wednesday, November 15, 2006
4 EASY STEPS TO GAIN WEIGHT
For some weight gain is something that isn't easy to do and you probably know this already.For some who are genetically ectomorph which is the "skinny body type" and for some like me with the fast metabolism it makes it really difficult to gain weight.The key to weight gain is to do everything BIG.
You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet.
There are 4 simple steps to how to gain weight, and here they are:
1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.
2) From that day,eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big.
3) Start with weight training.This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits consult your GYM coach.
4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week.Now dont expect to gain 5kgs at the end of the week.Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat.At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day.
Few more tips for how to gain weight:
-Stick to high protein and even though junk food is most welcome.But stay away from bad fat.
-Water: Drink around a half gallon a day, more if you can. Yes that's a lot of water, but it's that water that will give you the energy you need to gain that weight.
-Sleep:The easiest, yet most over looked step. Get at least 8 hours of sleep a night.
You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet.There are 4 simple steps to how to gain weight, and here they are:
1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.
2) From that day,eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big.
3) Start with weight training.This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits consult your GYM coach.
4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week.Now dont expect to gain 5kgs at the end of the week.Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat.At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day.
Few more tips for how to gain weight:
-Stick to high protein and even though junk food is most welcome.But stay away from bad fat.
-Water: Drink around a half gallon a day, more if you can. Yes that's a lot of water, but it's that water that will give you the energy you need to gain that weight.
-Sleep:The easiest, yet most over looked step. Get at least 8 hours of sleep a night.
Monday, November 13, 2006
FITNESS FOR HEART PATIENTS
Patients who have had diseases such as Angina,Congestive Heart Failure,Myocardial Infaction,Coronary Artery Disease etc. need to show little more concern about their fitness.Regular exercise is essential for the health of your heart.If the DOCTOR gives you the permission to workout or to perform some kind of exercise then you may reap big benefits, including lower blood pressure and less risk of obesity and diabetes—all of which are risk factors for Coronary Artery Disease and Heart Failure.You may also note relief from stress, more energy and endurance, and even an improved sex life.
You must start your exercise slowly and be smart.If you have angina, always check with your doctor before you start an exercise or a workout.He or she may advise you to start slowly and to gradually build up endurance and fitness.To avoid triggering an angina attack,be sure not to push yourself too hard or too fast, or to do an exercise that requires quick bursts of motion and energy.Instead, pace yourself.You must do it slowly and regularly.For example,you can start with walking for about 5 minutes a day and then increasing it gradually for about 30 minutes a month.Then later on swimming or cycling could be a good choice.
Now if you are a Heart Patient,physical activity is fine but again if you are to workout the amount of exercise that needs to be done is to deicided by consulting your doctor only.You need to perform certain tests on the trademill or may be a cycle to determine the amount of exercise that needs to be done.In some cases doctors refer patients to outpatient cardiac rehabilitation programs.Here patients can test the amount and the intensity of work out that needs to be done.
Most patients are afraid that a workout can trigger angina but it is not like that.It can help in many ways discussed above.Now ways to stick to a exercise are again the same that i have discussed in the previous blog.These are-
-choose a sport or exercise that you like and which is easy for you.For e.g. some people enjoy swimming.
-Try to workout with a partner so that its not boring.
-make sure when you start exercising you are not tired.Choose a comfortable time during the day or evening.
-Dont get discouraged if you dont see any change in your body during the first few weeks.It comes gradually.
You must start your exercise slowly and be smart.If you have angina, always check with your doctor before you start an exercise or a workout.He or she may advise you to start slowly and to gradually build up endurance and fitness.To avoid triggering an angina attack,be sure not to push yourself too hard or too fast, or to do an exercise that requires quick bursts of motion and energy.Instead, pace yourself.You must do it slowly and regularly.For example,you can start with walking for about 5 minutes a day and then increasing it gradually for about 30 minutes a month.Then later on swimming or cycling could be a good choice.
Now if you are a Heart Patient,physical activity is fine but again if you are to workout the amount of exercise that needs to be done is to deicided by consulting your doctor only.You need to perform certain tests on the trademill or may be a cycle to determine the amount of exercise that needs to be done.In some cases doctors refer patients to outpatient cardiac rehabilitation programs.Here patients can test the amount and the intensity of work out that needs to be done.
Most patients are afraid that a workout can trigger angina but it is not like that.It can help in many ways discussed above.Now ways to stick to a exercise are again the same that i have discussed in the previous blog.These are-
-choose a sport or exercise that you like and which is easy for you.For e.g. some people enjoy swimming.
-Try to workout with a partner so that its not boring.
-make sure when you start exercising you are not tired.Choose a comfortable time during the day or evening.
-Dont get discouraged if you dont see any change in your body during the first few weeks.It comes gradually.
Sunday, November 12, 2006
WEIGHT LOSS
The only way to lose weight is to expend more calories than you take in.The best ways for weight loss are
-Go outside for a walk.
-Take the stairs instead of the elevator.
-Walk or bike to places (such as school or a friend's house) instead of driving.
-If you have to drive somewhere, park farther away than you need to and walk the extra distance.
-Tackle those household chores, such as vacuuming, washing the car, or cleaning the bathroom - they all burn calories.
-Alternate activities so you don't get bored: Try running, biking, skating - the possibilities are endless.
-Limit your time watching TV or playing video games; even reading a book burns more energy.
-Go dancing - it can burn more than 300 calories an hour!
Eating well doesn't mean dieting to lose a few pounds.Instead,just try to eat a health food in your daily routine:
-Soft drinks, fruit juices, and sports drinks are loaded with sugar; drink fat-free or low-fat milk or water instead.
-Eat at least five servings of fruit and vegetables a day.
-Avoid fast-food restaurants. If you can't, try to pick healthier choices like grilled chicken or salads, and stick to regular servings - don't supersize!
-If you want a snack, try carrot sticks, a piece of fruit, or a piece of whole-grain toast instead of processed foods like chips and crackers, which can be loaded with fat and calories.
-Eat when you're hungry, not when you're bored or because you can't think of anything else to do.
-Eat a healthy breakfast every day.
-Don't eat meals or snacks while watching TV because you'll probably end up eating more than you intend to.
-Pay attention to the portion sizes of what you eat.
-Go outside for a walk.
-Take the stairs instead of the elevator.
-Walk or bike to places (such as school or a friend's house) instead of driving.
-If you have to drive somewhere, park farther away than you need to and walk the extra distance.
-Tackle those household chores, such as vacuuming, washing the car, or cleaning the bathroom - they all burn calories.
-Alternate activities so you don't get bored: Try running, biking, skating - the possibilities are endless.
-Limit your time watching TV or playing video games; even reading a book burns more energy.
-Go dancing - it can burn more than 300 calories an hour!
Eating well doesn't mean dieting to lose a few pounds.Instead,just try to eat a health food in your daily routine:
-Soft drinks, fruit juices, and sports drinks are loaded with sugar; drink fat-free or low-fat milk or water instead.
-Eat at least five servings of fruit and vegetables a day.
-Avoid fast-food restaurants. If you can't, try to pick healthier choices like grilled chicken or salads, and stick to regular servings - don't supersize!
-If you want a snack, try carrot sticks, a piece of fruit, or a piece of whole-grain toast instead of processed foods like chips and crackers, which can be loaded with fat and calories.
-Eat when you're hungry, not when you're bored or because you can't think of anything else to do.
-Eat a healthy breakfast every day.
-Don't eat meals or snacks while watching TV because you'll probably end up eating more than you intend to.
-Pay attention to the portion sizes of what you eat.
Saturday, November 11, 2006
CHILD FITNESS
For Neonates prevention and cure of the illness are both very important aspects of fitness and health.Neonatal stage is from one month to one year.breastfeeding and the appropriate introduction of complementary foods, hygiene practices, and caring behaviors contribute to the healthy development of the young child.Care for illnesses in infants and neonates is also very important, as young children can die very quickly if an illness is not recognized.Various preventive measures in order to prevent a disease and mantain fitness are
-VACCINES:these may be available for diseases like measles.Proper immunization will protect the child from death.
-GOOD HYGIENE and SANITARY PRACTICES:diseases like diarrhoea can be prevented.When a child with diarrhoea becomes dehydrated, rapid and appropriate treatment is necessary both at home.
-INSECTICIDES:they prevent malaria
-PROPER NUTRITION:pervent various syndromes and malnutrition.
The most easy way staying FIT for a child is to be active.But nowdays,inactivity is becoming an epidemic among children. Children today are less active than they were just a few years ago because of many factors, including less participation in daily physical education classes at school.They need to be active for the following reasons
-Lack of exercise is a major reason for the growing rate of obesity among children.
-Exercise can strengthen children's bones now as well as later in life.
-Active children may increase their chance of becoming healthy adults.
-Children need to consume a healthy diet and plenty of fluids for active play.
Wednesday, November 08, 2006
4 Easy Ways of Keeping Yourself Fit and Healthy
1.Diet - It is the most important aspect in order to keep yourself fit.It mainly depends on how active you are during the day and the kind of physical activity you do.The food we eat provides calories which give us energy.A Balanced diet is required.A Balanced diet must consist of carbohydrate, protein, fat, vitamins, mineral salts and fibre. It must contain these things in correct proportions.Best diet depends on
-the amount and for how long you work out
-the kind of physical activity
-your body weight and size
-age
-basal metabolism of the body
Eat healthy food.Flour,Rice etc are a must as they are a cheapest and the best source of carbohydtrates.Fats is something u need to keep a check on.Mainly depends on your age and body weight.Though its the richest source of energy,but its the richest cause of heart problems too.So it must be taken within limits.Besides carbohydrate and fat,you need a good amount of proteins(milk,egg,chicken) and food like fruits, vegetables, and grains, include peanut butter, nuts, and yogurt.Salads and fibrous food are really important too.Last but not the least water.It makes up 60%of our body.Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions.
2.Good Workout - The aim behind it is to lose weight and gain muscle.Overweight people have an increased risk of high blood pressure, heart disease,and few other illness.They become lethargic.Exercising redueces all these problems.Dieting may help here but it is important to lose yout weight safely.Consulting your doctor wont be a bad idea.A 30 minutes brisk walking would really help for a normal individual.Our goal is to burn up the extra calories that we eat.For some people who are already slim,weight training will be a good idea for them.It builds up strength and muscles.
Some people start working out but dont really stick to it.They end up failing.For such people it important that they make their exercing fun so that they stick to it.Few ways that can help are
-choose a sport or exercise that you like and which is easy for you.For e.g. some people enjoy swimming.
-Try to workout with a partner so that its not boring.
-make sure when you start exercising you are not tired.Choose a comfortable time during the day or evening.
-Dont get discouraged if you dont see any change in your body during the first few weeks.It comes gradually.
3.Mental Fitness - You must assess your emotional health regularly.Try to take a break from your concern and worries.Try to feel free.You mus recognize that dedicating even a short time every day to your mental fitness will reap significant benefits in terms of feeling rejuvenated and more confident.Various factors invloving mental fitness are
-Mental Fitness
-Emotional Fitness
-Relaxation
-Coping with Stress
-Facing Difficulties
-Overcoming Addictions
-And Countless Others!
It is really simple to practice mental fitness:
Daydreaming -Close your eyes and imagine that you at the best place you want to be.Imagine you are the smartest guy on the earth and women are mad about you.Just think whatever you want to be.
Learn to face your problems and negative thoughts -Try to interrupt them but dont run away from them.Dont let them take over.Try distracting yourself if you cannot solve the problem right away.
Share Humour -If anything funny happens or happened in your life.Try to share it with everyone.A little humour can go a long way to keeping us mentally fit!
Start enjoying your hobbies -Take up hobbies that you enjoy and you want to do them.It can really take you free of pressure from your daily tasks.
4.Preventive Measures - Get regular medical examinations. Go for a yearly checkup, which should include at the minimum a chest X-ray, ECG, urine examination and blood test.This way you can be treated in time if you are already suffering from an illness that you dint know about.Dont forget, Prevention is better than Cure.
1.Diet - It is the most important aspect in order to keep yourself fit.It mainly depends on how active you are during the day and the kind of physical activity you do.The food we eat provides calories which give us energy.A Balanced diet is required.A Balanced diet must consist of carbohydrate, protein, fat, vitamins, mineral salts and fibre. It must contain these things in correct proportions.Best diet depends on
-the amount and for how long you work out
-the kind of physical activity
-your body weight and size
-age
-basal metabolism of the body
Eat healthy food.Flour,Rice etc are a must as they are a cheapest and the best source of carbohydtrates.Fats is something u need to keep a check on.Mainly depends on your age and body weight.Though its the richest source of energy,but its the richest cause of heart problems too.So it must be taken within limits.Besides carbohydrate and fat,you need a good amount of proteins(milk,egg,chicken) and food like fruits, vegetables, and grains, include peanut butter, nuts, and yogurt.Salads and fibrous food are really important too.Last but not the least water.It makes up 60%of our body.Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions.
2.Good Workout - The aim behind it is to lose weight and gain muscle.Overweight people have an increased risk of high blood pressure, heart disease,and few other illness.They become lethargic.Exercising redueces all these problems.Dieting may help here but it is important to lose yout weight safely.Consulting your doctor wont be a bad idea.A 30 minutes brisk walking would really help for a normal individual.Our goal is to burn up the extra calories that we eat.For some people who are already slim,weight training will be a good idea for them.It builds up strength and muscles.
Some people start working out but dont really stick to it.They end up failing.For such people it important that they make their exercing fun so that they stick to it.Few ways that can help are
-choose a sport or exercise that you like and which is easy for you.For e.g. some people enjoy swimming.
-Try to workout with a partner so that its not boring.
-make sure when you start exercising you are not tired.Choose a comfortable time during the day or evening.
-Dont get discouraged if you dont see any change in your body during the first few weeks.It comes gradually.
3.Mental Fitness - You must assess your emotional health regularly.Try to take a break from your concern and worries.Try to feel free.You mus recognize that dedicating even a short time every day to your mental fitness will reap significant benefits in terms of feeling rejuvenated and more confident.Various factors invloving mental fitness are
-Mental Fitness
-Emotional Fitness
-Relaxation
-Coping with Stress
-Facing Difficulties
-Overcoming Addictions
-And Countless Others!
It is really simple to practice mental fitness:
Daydreaming -Close your eyes and imagine that you at the best place you want to be.Imagine you are the smartest guy on the earth and women are mad about you.Just think whatever you want to be.
Learn to face your problems and negative thoughts -Try to interrupt them but dont run away from them.Dont let them take over.Try distracting yourself if you cannot solve the problem right away.
Share Humour -If anything funny happens or happened in your life.Try to share it with everyone.A little humour can go a long way to keeping us mentally fit!
Start enjoying your hobbies -Take up hobbies that you enjoy and you want to do them.It can really take you free of pressure from your daily tasks.
4.Preventive Measures - Get regular medical examinations. Go for a yearly checkup, which should include at the minimum a chest X-ray, ECG, urine examination and blood test.This way you can be treated in time if you are already suffering from an illness that you dint know about.Dont forget, Prevention is better than Cure.
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