Health and Fitness Information

Basic concepts on Heath and Fitness Information: 

When people decide to create a healthier lifestyle, where do you think their first sources of information typically originate?

1. Friends and family who have made changes
2. Local Fitness Guru’s
3. Fad diets, shakes, diet pills, etc.
4. Magazines
5. Google

While each of these are great in their own way, are these the most reliable sources of information?
First and foremost, a method that works for a friend or family member may not always work for you. Because Aunt Sally lost 50 pounds eating strictly meat and vegetables, does not mean this will be YOUR best option. Nor healthiest.
Local fitness guru’s often have their own “methods” and promise you results in return for your money. If anyone promises you quick results you should run away as fast as you can. Their “methods” do not teach you about creating a healthy relationship with food nor how to live a balanced life, period. If you have to stick to a rigid strict diet plan of boring, bland foods, then you are setting yourself up for failure from the start. Balance and flexibility are key! Everything in moderation. No depriving. No binge eating!
There are a TON of fad diets, nutrition shakes, diet pills, and you name it, on the market. Each will suggest why you should use it. How do you choose? Does it work? Will I lose weight? When people use these “fast fixes,” as I would call them, they do not realize what they are actually doing is creating a deficit of calories. A deficit of calories is what creates fat loss. A surplus of calories is what creates fat gain. If you can eat the foods you enjoy and stay within a certain amount of calories then why should you waste your money and time putting faith into fads? No fad, no pill and no shake will take the place of a balanced diet and healthy lifestyle. Results typically disappear as fast as they come.
Magazines CAN be a unique source of information. Some will offer accurate and up to date research. However, most provide a picture of a fit body along with their cookie cutter diet and work out plan for you to follow. Again, what works for someone else may not always work for you. Yes, you could lose some weight, but how is this fitting into your life? Your needs? Your body? Your goals?
Last but certainly not least, there is Google. Google can be your friend and your enemy. When searching for information on Google, you have to learn how to sift through the biased and pick out the peer reviewed researched backed data. Some important questions you should think about when doing your research is as follows: Who wrote the article? What are their credentials? Is this researched peer reviewed data?
In conclusion, the message I am trying to communicate is that you should ALWAYS question your sources of health and fitness information. Do your own research and be your own thinker. I CHALLENGE YOU!!!

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Best foods for weight loss

9 best foods for weight loss:  

1. Apples and Pears: Medium-sized pear contains about 6 grams (0.2 oz) of fiber, a medium-sized apple contains about 3 grams (0.1 oz) of fiber. Both contain pectin, which reduces blood sugar levels and thus helping you avoid snacks between meals.12-week study, which took place in Brazil showed that overweight women which have consumed three small pears or apples a day, lost more weight than women on the same diet who consumed three small oatmeal cookies instead of fruit. 100 g (3.5 oz) of pears only contains 54 calories, while 100 g (3.5 oz) of apple contains about 55 calories. 

2. Grapes: Instead of eating sweets, try grapes. Grapes contain a lot of sugar, so don’t eat it too much, but it does not contain fats. 100 g (3.5 oz) of grapes contains only 70 calories. Eating grapes will help you with your weight loss and will clean your body as this fruit is one of the most powerful antioxidants!

3. Salad: Control your appetite and eat a big salad bowl prior to meal (but don’t use creamy dressings as they are very caloric). Make a salad with carrot, cabbage, tomato, beetroot, lettuce or cucumber – all these kinds of vegetables are low in calories. For dressing you can use lemon juice or curd. You can also prepare a sandwich with raw vegetables.

4. Potato: You might be surprised but potato itself is no problem, the problem is just how it is prepared. Fried potato is bad as it has a lot of calories and trans fat. Boiled or baked potato in the oven without adding any fat is actually very good for your diet. Potato only contain 97 calories per 100 grams.

5. Cereals: Grains contain fiber which will help make you feel full. Choose oats, barley, rye, roasted corn, rice, whole grain cereal with less sugar. Add them into your daily menu as such food will make you feel full for longer period of time.
Such food still contain relatively low calories. For a good and healthy breakfast you can eat whole grains and milk with less fat. If you want a sweeter taste, add sliced ​​fruit into the mix.


6. Beans: You may have never heard of cholecystitis, but for weight loss cholecystitis is very important. This digestive hormone is a natural appetite suppressant. So enjoy beans often! A recent study shows that eighty percent of men had twice the level of this hormone after eating a meal with beans and fiber, as oppose to twenty percent of men who didn’t eat beans.
Beans maintain blood sugar levels at normal level and help you to stay away from food for a longer period of time. Eating beans will also lower your level of cholesterol.

7. Water: And last but not least – not exactly food, but still. Studies have shown that you normally consuming more food if you drink too little water. Water has no calories, but will fill your stomach. You can add lemon for taste, but you can also drink beverages with fewer calories, which consist mainly of water such as coconut water, watermelon juice or buttermilk. You can also enjoy vegetable soup (with no oil).
The rule of thumb is to drink 3 liters (12 US cups) of water per day for men and 2 liters (8 US cups) per day for women. Remember that you don’t actually need to drink that much water as water is also found in vegetables and fruits that you eat trough out the day. Drink water only when you’re thirsty.

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Healthy Eating

Healthy eating habits for your child:  By teaching your children healthy eating habits, and modeling these behaviors in yourself, you can help your children maintain a healthy weight and normal growth. Also, the eating habits your children pick up when they are young will help them maintain a healthy lifestyle when they are adults.
Your child's health care provider can evaluate your child's weight and growth and let you know if your child needs to lose or gain weight or if any dietary changes need to be made.
Some of the most important aspects of healthy eating are portion control and cutting down on how much fat and sugar your child eats or drinks. Simple ways to reduce fat intake in your child's diet and promote a healthy weight include serving:

• Low-fat or nonfat dairy products
• Poultry without skin
• Lean cuts of meats
• Whole grain breads and cereals
• Healthy snacks such as fruit and veggies

Also, reduce the amount of sugar sweetened drinks and salt in your child's diet.

10 tips to healthy eating: 

1. Eat a variety of foods
2. Base your diet on plenty of foods rich in carbohydrates
3. Enjoy plenty of fruits and vegetables
4. Maintain a healthy body weight and feel good
5. Eat moderate portions - reduce, don't eliminate foods
6. Eat regularly
7. Drink plenty of fluids
8. Get on the move
9. Start now! - and make changes gradually
10. Remember, it is all about balance

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The 6 most effective exercises for full body weight loss

1. Weight loss through swimming: You will burn 653 calories per hour. But you should follow the right way to swim.

2. Weight loss through Cycling: You will burn 508 calories per hour. Sometimes you can participate in the contest of cycling. The competitor's spirit will take you through the whole process and help you lose pounds quickly. 

3. Weight loss through Jogging: You will burn 435 calories per hour. It also helps you to get the following benefits:

• Boost your metabolic rate.
• Increase your fitness levels and endurance.
• Help you shed that unwanted body fat.

4. Weight loss Training: How would you like to burn calories non-stop for up to 48 hours no matter what you’re doing? That’s the power of weight training and the effect of after burn. Most people, who just want to lose some pounds, think that they don’t need to worry about going to lift some weights in the gym.
You will burn 363 calories per hour. It makes your body reshape and your arms strong.

5. Weight loss by Dancing: If you’re looking for a fun way to tone up your body and lose weight, why don’t you try dancing? This is an excellent way to raise your heartbeat. 
You will burn 254 calories per hour. It helps you to circulate the blood in your whole body. 

6. Weight loss by Walking: If jogging is a bit too intense for you or if you have joint problems, then walking is an excellent solution! Many studies are indicating that walking can be even better for your weight loss than running, and it’s certainly safer and easier to get started with.

It’s also an excellent way to socialize when you get friends to join you on your walk. This way you don’t get bored with your regime, and you will have a group of people holding you accountable.

You will burn 167 calories per hour. Walking is the best exercise for all classes of people.

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Low cost health and fitness care tips

Follow Low-cost health and fitness care tips: In this globalized world, $ is the vital factor for all. For this reason, people have to use it properly at the right place in right time. As a man progress partly depends on your sound body and mind. So one must give emphasis on both of it. But it's hard to follow the rules of the high-classed gym due to the charge of extra payment. Don't worry about it.

To know details you visit this link : Best foods for weight loss

If you follow the right ways which are given below, then you must come to close your destination at low cost.

1. Walking is the best physical exercise. Though it burns very little amount of calories but it is more effective than others. Regular walking is good for health. It makes your mind fresh and your body fit. When you walk beside the natural excellent environment, then it must improve your mind and body.

2. Taking balanced diet and fresh green fruits are the another way to keep your body fit and healthy at low cost. No doubt, you should follow it regularly for success.

3. Swimming helps you to control your blood pressure. In the swimming, all parts of your body must have to move continuously that makes strong your bones.

4. Meditation is the another way that you should follow to get better thing. It helps you to be enriched your mind. It also push you to get engaged in new work in full swing. But you must follow the right way "how to follow the Meditation"

5. Avoiding overthinking is the another best way to remove gloominess from mind. It helps you to be self motivated for doing any task along with setting up the desirableness towards attaining the ultimate target. It also help you to be blessed on your mind.

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